Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
One authentic reference photo of the base movement plus three progressively harder session protocols. All levels reuse the same movement photograph — no fake independent actions or image claims.
Side plank
Three vector instruction panels for offline use. The reference photograph is not included.
Equipment shown or used: Mat
Age: All ages from U13 (U13: youth dose, 2 sets max)
Exercise setup and mechanics:
Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
Conditioning relevance to volleyball:
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Physical conditioning supports an athlete’s capacity. It is not a disguised serve receive, attack, defense or blocking skill.
Move up only when execution meets the quality checks. Real readiness and technique matter more than a nominal age category.
Suggested starting dose
2 sets × 15–25 seconds of good form, or 6 controlled moves
Rest
30–60 seconds between sets
Coaching cue
Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Suggested starting dose
3 sets × 20–35 seconds or 8 controlled moves
Rest
45–75 seconds between sets
Coaching cue
Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Suggested starting dose
3 sets × 30–45 seconds, add challenge without spinal collapse
Rest
60–90 seconds between sets
Coaching cue
Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
Quality gate
Maintain a stable pelvis and neutral trunk while breathing.
Never add instability or loading when basic alignment is not controlled. Avoid painful compression.
Doses are coaching examples, not individual prescriptions. Adapt for readiness, fatigue, injuries and any relevant medical advice.