Shoulder Positioning in the Side Plank

Core Soccer Training

The side plank is an important beginner stabilization pattern that teaches our soccer athletes how to stabilize the pelvis and torso on one side.  What often gets overlooked is the position of the shoulder which may or may not cause irritation to this vulnerable joint complex.  On occasion athletes or clients may complain of shoulder irritation (painful) during the exercise but is typically due to the lack of engagement of the shoulder to create stability in conjunction with the lateral core (obliques and QL).  When they are taught how to engage the shoulder this irritation typically goes away. Lateral core stabilization is also significantly important in single leg stance activities (jumping, cutting, running, walking, jogging, ) and helps provide more efficient force production when a soccer athlete needs to strike the ball.

Stable pelvis/torso on left side in order for the right to drive the ball to the net

Stable pelvis/torso on left side in order for the right to drive the ball to the net

A helpful tip to help athletes understand where we want the shoulder is to help them think of either…

  • pushing their body away from the floor with the forearm and hand
  • keep the shoulder away from the ear

This video clip can also give the athlete feedback on where there shoulder is and where it should be.

Once the position of the shoulder and entire stabilization pattern is mastered we will go on to more dynamic lateral core movements such as 1-arm farmer carries and side plank rows.  More on that in the future…

Cheers,

Matt



Categories: Core Training, Injury Prevention

Tags: , , , , , ,

3 replies

  1. Should the elbow be located directly under the shoulder? From the video, it does not seem to be the case.

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