Plank Body: Switching On the Flyer's Core

A partner core warm-up to learn how to make the body rigid, the way the flyer will on top of the base. A tense body feels lighter to whoever holds it and is safer.

How to play

1. In pairs, a 15-second front plank, high-fiving right hands every 3 seconds. Three sets with short rests (3 min).
2. "Noodle and plank": one partner lies face up and switches between a floppy body and a rigid body on the partner's call; the partner gently lifts one ankle to check if the whole body rises; then switch roles (2 min).
3. Side plank with the free arm reaching up while the partner does the same facing them: match each other's hip height (2 min).
4. Seated hollow hold: hold 10 seconds and pass an imaginary ball hand to hand under the knees (2 min).
5. Each pair says in one sentence what feels different between a floppy body and a plank body (1 min).

Rules

• In noodle and plank, lift only one ankle and only a hand's width off the floor.
• If the lower back sags in the plank, drop to the knees.
• Keep breathing while tense: no holding your breath.
• Partners give feedback; they don't push or squeeze.

Variations

Adaptations

• Back pain: knee plank, and noodle and plank done with the arms only, lifting one wrist.
• Wheelchair user: seated trunk activation, pressing hands against the partner's hands under tension.
• Low strength level: picks 5, 10 or 15 seconds for each exercise.

Learning goals

• Learn to make the body rigid on purpose.
• Activate abs, glutes and shoulders before acrosport.
• Understand why a tense flyer is easier and safer to hold.

Equipment for a class of 25

• gym mats: 14

Teacher tip

Noodle and plank is the one they remember: use it as a cue word every session ("Flyer, plank!"). Watch for students lifting the ankle too high as a joke: a hand's width and no more.

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