Plank and Run Relay

While one teammate runs a cone course, the rest of the team holds a plank; if anyone breaks form, the runner has to wait. It builds isometric core strength and endurance with every student fully involved.

How to play

1. Make 5 teams of 5, each with 4 yoga mats in a row and a 20 m (about 65 feet) out-and-back course marked with cones (2 min).
2. Explain a proper plank: elbows under shoulders, body in a straight line, glutes engaged. Knees down is allowed (1 min).
3. On the signal, the first runner goes while the other four hold a plank. The runner comes back and high-fives the next teammate, who runs, and the returning runner drops into a plank.
4. If anyone on the team drops out of the plank, the runner freezes in place doing high knees until the plank is back.
5. Round one: each student runs twice and the team records its time (5 min). Rest for 2 minutes.
6. Round two uses side planks, switching sides; the challenge is to beat the first-round time (5 min). 1-minute debrief.

Rules

• Hold the plank with a flat back; if your lower back hurts, put your knees down.
• Tag off with a high five behind the start line.
• Each team competes against its own time, not the others.
• Running lanes are at least 10 feet apart.

Variations

Adaptations

• Limited mobility: hold an upright seated posture without back support or push a wheelchair on a short course.
• Deaf or hard of hearing: use a visual start signal; the high five marks each exchange.
• Lower fitness level: may drop to knees and rest 5 seconds without stopping the runner.

Learning goals

• Improve isometric core strength.
• Maintain proper posture under fatigue.
• Take personal responsibility for the team's performance.

Equipment for a class of 25

• yoga mats: 20
• cones: 10

Teacher tip

The runner-waits rule is very motivating, but watch that nobody pressures a teammate who is struggling; remind them knee planks are allowed. Check hip position, which tends to pike up or sag.

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