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Plank Exercises |
The Plank
The plank
is a very old, yet considerably neglected exercise for developing abdominal
strength. Being easy to perform, simply adopt a press up position, and then
rest on your forearms (see photo below). Only the forearms and toes should
be in contact with the ground. The back must remain straight, where the
ankle joint, knee joint, hip joint and shoulders should all be in a straight
line. Hold for 30 seconds to a minute. Take a short rest between and repeat
2-3 times
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The Plank |
Progressions:
Med Ball Plank
Same as above but the elbows are on a soft or hard medicine ball. Soft
is slightly easier than a hard med ball as if offers a little more
stability. Ensure the back is straight as before (see photo below). Hold
for 30 seconds to a minute. Take a short rest between and repeat 2-3
times.
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Med Ball Plank |
One Arm Plank
The same
exercise as the original plank, but in a press up position with one hand
behind the back (see photo below). This not only works the core muscles, but
will effect the muscles of the shoulder as well, thus making them more
stable for techniques such as vaulting and cat leaps. It is very important
to concentrate on keeping the back straight as you start to feel a burn in
the shoulder area. Hold for 30 seconds to a minute. Take a short rest
between and repeat 2-3 times.
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One Arm Plank |
Progressions:
One Arm Med Ball Plank
Exactly
as above but with a hard or soft medicine ball under the hand. Be very
careful with a hard med ball as if offers considerable instability, meaning
a very hard workout for both the abdominals and the shoulder. It is also
easy to fall off, so take your time in getting comfortable with the posture
first (see photo below). Again ensure the back is straight and the hips do
not drop, breaking the line between ankle, knee, hip and shoulder. Hold for
30 seconds to a minute. Take a short rest between and repeat 2-3 times. |
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One Arm Med Ball Plank |
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The Side Plank
This
version of the plank is performed on the forearm of one arm while facing
sideways. (see photo below). Again, a straight line is maintained through
the ankles, knees, hips, body and shoulders. Do not let the hips sag to the
ground. Remember to work both sides equally to avoid a muscle imbalance.
Hold for 30 seconds to a minute. Take a short rest between and repeat 2-3
times.
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Side Plank |
Progressions: Raised Feet Side
Plank
Exactly
the same as the side plank but with the feet raised up onto something. In
this case a medicine ball is used. As always, ensure that the straight line
is maintained and the hips do not sag. Hold for 30 seconds to a minute. Take
a short rest between and repeat 2-3 times. |
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Raised Side Plank |
Once
comfortable with the techniques, intensify them by increasing the times
held. Initially 30 seconds to a minute should be ok but when increased to 2
minutes or even as much as 5 minutes, these simple drills will really work
your core muscles hard.
Please note that there is no need to perform these exercises every day or to
complete all the exercises above in sequence. These are merely suggested
exercises. Feel free to try them out and find what works best for you. Doing
plank drills 1 to 2 times a week will most certainly help improve your core
strength, and therefore benefit your Parkour/Freerun training. Additionally,
having a strong core will help to prevent all manner of potential injuries.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com
website are provided for informational and
educational purposes. This includes any videos, fitness
programs, fitness workouts and general articles.
In no event shall Urban Freeflow or any individual or company
involved with the development of these articles be liable for
special, indirect, incidental or consequential damages of any
nature, including but not limited to personal injury, loss of
anticipated profits or claims from third parties.
If you are unsure about your fitness levels, please consult
with a doctor before you carry out any exercises demonstrated here.
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