Partner Core Ball Pass
In pairs with a light medicine ball, students link core exercises in which the ball passes to their partner: sit-ups with a pass, back-to-back rotations, and plank pull-throughs. It strengthens the midsection while building coordination and teamwork.
How to play
- Pair students up with two yoga mats and a 1 kg (2 lb) medicine ball. Explain that each exercise is 40 seconds of work and 20 seconds of rest, cued by music (2 min).
- Exercise 1: sit-up pass. Lying face to face with feet close, both sit up together and A hands the ball to B at the top; lower down and repeat (2 min, two sets).
- Exercise 2: back-to-back rotation. Standing or sitting, A twists and hands the ball to B on one side, who passes it back on the other side (2 min, two sets).
- Exercise 3: plank pull-through. Facing each other in a plank, students drag the ball with one hand toward their partner, who sends it back with the opposite hand (2 min, two sets).
- Exercise 4: glute bridge with the ball squeezed between the knees while the partner counts, then switch (2 min).
- Repeat exercises 1 and 3 at a faster pace (4 min) and finish with a 2-minute gentle back stretch on the mat.
Rules
- Hand off or pass the ball at close range; never throw it hard.
- During sit-ups, keep the neck relaxed and eyes forward.
- In the plank, don't let the hips sag; drop to your knees if needed.
- Each pair keeps at least 3 feet of space around them.
Variations
Easier
Use a foam ball and 30 seconds of work.
Standard
1 kg medicine ball with 40 seconds of work and 20 seconds of rest.
Harder
V-up passes and high-plank pull-throughs.
Adaptations
- Limited mobility: do the rotations and passes seated in the wheelchair with the partner alongside.
- Visual impairment: use a ball with bells or call out right before each pass.
- Lower fitness level: swap the medicine ball for a lighter ball and shorten the range of motion.
Learning goals
- Strengthen the abdominal and lower back muscles.
- Coordinate movements with a partner during passes.
- Maintain safe posture during core exercises.
Equipment for a class of 25
- medicine ball (1 kg / 2 lb): 13
- yoga mats: 25
- music: 1
Teacher tip
A 1 kg ball is plenty: anything heavier and form falls apart quickly. Watch for students yanking on their neck during sit-ups and have them hold the ball close to the chest.
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