Benefits of the Exercise
The forearm plank strengthens your core musculature – targeting your abs, back, and deep stabilizing muscles. A strong core ensures excellent body stabilization during all movements. For footballers, this means greater stability in duels, more controlled turns and landings, and enhanced joint protection.
How to Perform the Forearm Plank Correctly
Starting Position: Lie on your stomach, supporting your body on your forearms and feet.
Movement: Lift your upper body, pelvis, and legs until your body forms a straight line from head to feet. Draw your shoulder blades towards your spine so they lie flat against your back. Your elbows should be directly beneath your shoulders. Engage your abdominal and gluteal muscles and hold the position.
Duration: Hold for 20 to 30 seconds, brief pause, then repeat. Complete three rounds.
Common Mistakes
This is where the effectiveness of the exercise is determined. Watch out for these typical mistakes among your players:
- Sagging back. The most common mistake. The hips drop, stressing the lower back instead of the abdominal muscles.
- Hips pushed too high. This releases tension, making the exercise ineffective.
- Head tilted back. The neck should be a natural extension of the straight line, not hyperextended.
- Elbows not under shoulders. This shifts the load and makes the position unstable.
The rule of thumb: a clean, straight line for 20 seconds is more effective than a sagging one held for over a minute.
How to Progress the Exercise
Once your players can hold the basic position cleanly, you can increase the difficulty of the exercise – in three stages:
Stage 1 – Hold. The static basic form as described above.
Stage 2 – Alternating leg raises. From the plank position, slightly lift one leg, hold for about two seconds, then switch. Continue for 40 to 60 seconds. Important: Keep the pelvis stable and prevent it from dropping sideways.
Stage 3 – Leg lift and hold. Lift one leg 10 to 15 centimeters off the ground and hold the position for 20 to 30 seconds, then switch sides.
Only advance to the next stage once the current one can be performed cleanly for the full duration.
How to Integrate it into Training
The forearm plank fits perfectly into the strengthening portion of your warm-up. You need no equipment and minimal space. Observe your players during the exercise – mistakes often creep in quickly with the plank. Brief correction cues are usually sufficient.
Conclusion
The forearm plank is simple, free, and extremely effective – when performed with correct technique. Focus on maintaining a straight line, avoid a sagging back, and progress step by step. This way, you lay the foundation for stable, well-protected players.
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