Gafferbook
Fitness and agility ยท U12 to adult

Core strength circuit for footballers

A short bodyweight circuit (planks, side planks, glute bridges, dead bugs) to build core strength. Stronger cores mean better balance, shielding and fewer injuries.

U12 to adultAges
AnyPlayers
Any flat areaArea
10 minsTime

Your assistant coach: turn this drill into a full session, plan the weeks around it and tell me how it went.

โž• Put it in tonight's session๐Ÿ—“ Build my season around itโœ๏ธ Make my own version

Set-up

  • Players spread out on a flat area.
  • Coach demonstrates each exercise.

Equipment: None (mats optional)

How it works

  1. 30 seconds work, 30 seconds rest for each exercise.
  2. Front plank, side plank (each side), glute bridge, dead bug.
  3. Two rounds.

Coaching points

  • Quality over time: stop if form goes.
  • Breathe normally.
  • Straight line from head to heels in planks.

Add this drill to a session plan โ†’

Make it easier

  • 20 seconds work

Make it harder

  • Single-leg bridges, longer holds

AttackersDefendersKeeper / neutral- - โ†’ Passโ†’ Runใ€ฐโ†’ Dribble

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