Plank Hockey Partner Duel

In pairs and holding a plank, each player slides a beanbag along the floor trying to get it between the opponent's hands, while the opponent defends without leaving the plank. Students build core and arm strength in a short duel.

How to play

1. Lay two yoga mats facing each other per pair, with about 5 feet of smooth floor between the hands. One beanbag per pair (2 min).
2. Position: high plank, hands under shoulders, straight body line. Each player's hands are their goal.
3. Taking turns, the attacker lifts one hand and slides the beanbag; the defender blocks with one hand, knees up. Each goal is a point.
4. Play 30 seconds, then rest 30 seconds on the knees. Six rounds (6 min).
5. Up-and-down ladder: every two rounds, winners move up one pair and the others move down one.
6. Final 40-second round, then wrist and shoulder stretches (2 min).

Rules

• If your knees touch down during play, the opponent's goal counts double.
• The beanbag stays on the floor, never in the air.
• If the hips sag, stop, reset and keep going.
• Wrist or lower back pain means switching to a forearm plank.

Variations

Adaptations

• Limited mobility: play seated in a wheelchair with the beanbag on a low table, without leaning on the backrest.
• Shy students: start with a chosen partner and no public scoreboard.
• Lower fitness: choose a high or knee plank each round and sit out one round if needed.

Learning goals

• Build isometric strength in the core and upper body.
• Hold proper plank form while moving one arm.
• Handle winning and losing in quick duels.

Equipment for a class of 25

• beanbags: 13
• yoga mats: 25

Teacher tip

Many students sag or pike their hips to feel stable; correct it with a tap without stopping play. On rough floors, use a flat disc cone instead of a beanbag.

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