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Coaching Objective
Skill Level: Advanced, Skill Development: Strength & Conditioning. This exercise is an advanced extension of our Straight Arm Plank exercise. It is a plank exercise where your arms are extended and your hands will be balancing on two basketballs. To help avoid an injury, we recommend you do this drill with a partner to help support you. This exercise will help strengthen your abs and will help improve your core stabiliser muscles and balance. Planking will provide many benefits which include strengthening your spine, abdominal muscles, your rhomboids and trapezius. Naturally this will result in a strong posture as you grow in strength. Good posture means you’re keeping your bones aligned.
Exercise with Caution
With all our practice drills and strengthening exercises, if you are injured or in pain then don’t attempt our exercises and practice drills. If you feel pain while completing a practice drill or exercise, then stop immediately. If you are injured or you are in pain then seek medical advice on what is best for you in your journey to recovery. Nobody knows your body better than you, if your pain does not feel right then look after yourself and rest.
Drill Instruction
- Position 2 basketballs on the ground with a distance shoulder length apart.
- Carefully place your hands on top of each ball, wrists directly under your shoulders and your toes on the floor.
- You should form a straight line from shoulders to heels.
- Hold for 20 to 60 seconds and repeat this 3 or 4 times.
Coaching Messages
- As you improve your ability to plank with lots of practice, extend your plank for up to one or even two minutes. Going beyond that won’t provide you with much more of a benefit.
- Stay balanced and keep control.
- Be Strong and Be Awesome!
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