Core · Level 2
Plank shoulder taps
In a high plank, tap the opposite shoulder alternating without swaying your hips.
- Suggested dose
- 3 × 10 rep per side · 30s rest
- Equipment
- No equipment
- Works
- Abs, Obliques, Deltoids
- Pattern
- Anti-rotation, Anti-extension, Scapular stability
How to do it
- High plank, feet slightly apart.
- Bring one hand to the opposite shoulder and back.
- Alternate without your hips moving.
Key points
- Hips still
- Push the floor away with the support hand
Common mistakes
- Swaying the pelvis
- Feet very close together at first
Why it helps your tennis
Anti-rotation with shoulder support: whole-body stability.
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Push-upsHorizontal push with the body as one block from heels to head.