Core Circuit in Pairs
Six core stations — plank, side plank, dead bug, glute bridge, bird dog and sit-up with a throw-in — with 30 s of work each. Use it before the stretches.
- Age
- U11–Senior
- Players
- 2–24
- Duration
- 12 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- 15 × 10 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Core strength
- Concepts worked on
- Physical:Core strengthBalance
Training diagram
Six stations, one pair per station. 30 seconds of work, 30 seconds to change and move to the next station.
Legend
- Attacker
- Neutral / support
- Pass
- Run without ball
- Ball
A strong, stable core helps players shield the ball, win duels and change direction without losing balance, and it protects the lower back and groin. This circuit uses only body weight and one ball per pair, so it can be done on any pitch in 12 minutes. The partner counts, corrects the position and serves the ball at the last station. Place it at the end of the session, before the stretches, when the intensity is already low.
Objective
Strengthen the deep abdominal, lower back and glute muscles with controlled body-weight exercises.
Organisation
- Six stations of about 5 × 5 m marked with flat markers, one pair per station. With more than 12 players, put two pairs per station.
- One ball per pair.
- The coach keeps time with a whistle: 30 s of work, 30 s to swap roles or move to the next station.
How it works
- Station 1 – Front plank on the forearms.
- Station 2 – Side plank, 15 s on each side.
- Station 3 – Dead bug: lying on the back, arms up and knees at 90°; extend the opposite arm and leg slowly and return.
- Station 4 – Glute bridge: lying on the back, feet flat, lift the hips until the body is straight from shoulders to knees; hold 2 s at the top.
- Station 5 – Bird dog: on hands and knees, extend the opposite arm and leg, hold 2 s and change.
- Station 6 – Sit-up with a throw-in: the partner throws the ball, the player catches it at the top of the sit-up and returns it with a two-handed throw-in.
- Each player works 30 s while the partner checks the position, then they swap and move to the next station. One full round for U11–U12, two rounds from U13 upwards.
Coaching points
- Breathe normally; never hold your breath.
- Lower back stays in contact with the ground in the dead bug.
- In the plank and bridge, the body forms a straight line: no sagging, no hips in the air.
- Slow, controlled repetitions are better than fast, sloppy ones.
Progressions
- U17–U19 and Senior: replace the side plank with a short Copenhagen plank (the partner holds the top knee).
- Single-leg glute bridge.
- Increase work to 40 s.
Regressions
- Plank and side plank on the knees.
- Work 20 s, rest 40 s.
- Dead bug moving only the legs.
Variations
- Tabata format: 20 s work, 10 s rest, all pairs doing the same exercise at the same time.
Key principles
- Posture first: stop the set when the position is lost.
- Little and often: twice a week is enough.
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