Activity 68:
Core football
Activity summary
This activity helps players to work on their core strength, performing a ball roll in a plank position—key for stability and balance in squash.
Activity setup
- Pairs each with a ball, in high plank (hands shoulder-width), facing about 1 m apart.
What to do:
- One player in plank rolls the ball along floor to partner’s hands.
- Partner stops it and returns it along floor, keeping ball between arms.
- A point is scored if the roll passes through partner’s arms (goal). Continue back and forth.
Activity video
Coaching Tips
- Keep core strong—back straight, hips and glutes engaged.
- Maintain breathing rhythm throughout the plank.
Make it easier
- Perform plank on knees instead of toes.
Make it harder
- Challenge to hold plank for a minute or longer.
- Alternate which hand rolls and stops the ball each time.
- Allow small bounces between rolls for unpredictability.
Safety
Use the STEP framework—Space, Time, Equipment, People—to adapt difficulty.
Ensure clear space, maintain good plank alignment, and monitor fatigue to avoid strain.
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