Game version
Side-plank pals: hold your side plank while your partner reads a joke aloud. Swap sides together.
Side Plank Series
Side planks build the hips and inner thigh used for changing direction and striking.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a side plank on your forearm for 20 seconds each side.
Core: From the feet. Stop when your form slips.
- Ages
- 11 and up
- Time
- 8 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Mat, bench or low sofa
- Level · skill
- Developing · Fitness
The steps
How it works
- Hold a side plank on your forearm for 20 seconds each side.
- Then rest your top foot on a low bench and hold 15 seconds each side.
- Rest 30 seconds.
- Do 3 rounds and record your total hold time.
Coaching point
Hips high, body straight.
Safety: Stop if your groin or shoulder hurts. Short holds with good form beat long shaky ones.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (from the knees), Core (from the feet), More (lift one leg). Stop when your form slips.
Story
You are a bridge standing strong in a storm.
My best
Beat your own count
Stop when your form slips. Only your own number counts: today against last time.
Practice makes progress
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