A strong core is essential for young athletes, as it improves balance, stability, and overall performance in sports. Planks are one of the best exercises to build core strength, and they can be done anywhere without equipment.
To keep things fun and challenging, try the plank variations below that we designed to meet the needs of athletes under 18. Each one targets the core while also enhancing full-body coordination, endurance, and strength.
Forearm Plank
Start with the basics to ensure a strong foundation. Rest on your forearms with your elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and squeezing your glutes. Focus on maintaining this form for 20 to 30 seconds, gradually increasing the hold time as strength improves.
Plank Shoulder Taps
This variation adds a balance challenge. Begin in a high plank position with your hands under your shoulders. Alternate tapping one shoulder with the opposite hand while keeping your hips level. This movement improves core stability and coordination, making it great for young athletes involved in sports requiring quick, controlled movements.
Side Plank With a Leg Lift
Side planks work the obliques, which are key for twisting and lateral movements in sports like soccer or basketball. Hold a side plank on one arm, stacking your feet or staggering them for balance. Once steady, lift your top leg a few inches and hold for a count of three for one rep. Switch sides to target both obliques evenly.
Plank to Push-Up
For a dynamic challenge, alternate between a forearm plank and a high plank. Start on your forearms, then press up one arm at a time into a high plank before lowering back down. This variation strengthens the core and upper body while building endurance, making it perfect for athletes who need explosive power.
Plank With Opposite Arm and Leg Lift
This advanced variation enhances stability and body control. In a high plank, lift one arm and the opposite leg simultaneously, holding for a few seconds before switching sides. This option forces young athletes to engage their entire core while improving balance and coordination, which are critical for high-performance activities.
Reverse Plank Hold
Flip the traditional plank on its back to target the posterior chain. Sit on the floor with your legs extended and your hands placed under your shoulders, fingers pointing toward your feet. Lift your hips off the ground, forming a straight line from your head to your heels. This variation strengthens the lower back, glutes, and hamstrings, which are often underdeveloped in young athletes.
Plank With a Ball Roll
Using a small exercise ball, this variation improves stability and core activation. Start in a high plank position with your hands on the ball. Keep your body steady as you roll the ball forward slightly, then back to the starting position. Be sure to keep your core strong throughout the movement to prevent injury.
