Copenhagen Adductor Plank Progression
A side plank with the top leg on a gym bench or held by a partner, progressing from a short to a long lever. Students strengthen the adductors and lateral core to help prevent groin injuries in sports with cutting and kicking.
How to play
- Warm up for 2 minutes: side shuffles, carioca, and lateral leg swings.
- Demo (1 minute): on the side, propped on the forearm with the elbow under the shoulder, top leg on the bench, hips lifted in a straight line.
- Level 1 (2 minutes): top knee on the bench; 3 slow hip lifts and a 10-second hold per side.
- Level 2 (2 minutes): students who are ready rest the ankle on the bench and bring the bottom leg up to it; two 10–15 second holds per side.
- No room on a bench? Work in pairs: a standing partner holds the top leg at the knee or ankle and counts the time.
- Finish (1 minute): 5 lateral squats per side and 2 easy changes of direction.
Rules
- Move to the long lever only if you can hold a straight line without the hips sagging.
- Safety: if the groin or knee hurts, go back to Level 1 or stop.
- The partner holding the leg does not pull or push, just gives firm support.
Variations
Easier
Side plank from both knees, squeezing a soft ball between them.
Standard
Level 1 with the knee on the bench and Level 2 with the ankle for those who are ready.
Harder
Long-lever hold with 6 bottom-leg raises up to the bench.
Adaptations
- Limited mobility: seated adduction squeezing a soft ball between the knees for 10 seconds.
- Students who are deaf or hard of hearing: hand signals to start and end each hold.
- Lower fitness level: stay at Level 1 with 5-second holds.
Learning goals
- Strengthen the adductors and lateral core as injury prevention.
- Choose a difficulty level that matches personal fitness.
- Hold stable alignment during an isometric exercise.
Equipment for a class of 25
- gym benches: 4
- mats: 12
Teacher tip
Push the benches against the wall so they do not slide; each bench fits three students. The long lever is demanding: a few good seconds beat a long, sloppy hold.
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