Side Plank Core Stabilization Performance Exercise

26 Jun Side Plank Core Stabilization Performance Exercise

The ability of the core anatomy to transfer energy from the lower extremities to the upper body, maintain postural positions, and oppose external forces is imperative to sports performance. The greater efficiency by which the kinetic chain can fulfill these requirements of sports the greater potential for success by the athlete.

Improves Your: Core Stabilization & Anti-Rotation Capacities

Target Area: Musculature of the Core

Why Its’ Important: As stated above the majority of sports require a transfer of energy generated by the lower body to the upper extremities. In order to complete this requirement of sport it is necessary for the core anatomy to have a base of strength, endurance, and inter/intra-muscular coordination. In addition, sport often requires the athlete to maintain specific postural positions and oppose external forces. To complete this requirement the core anatomy must have the ability to oppose rotation and have the capacity to stabilize the kinetic chain in the required postural positions.

The Common Problem: Many athletes lack the core stabilization capacities, ability to maintain postural positioning, and the intra/inter-muscle coordination within the core anatomy to maximize efficiency with their sport. This decreases the level of athleticism, potential for success in ones chosen sport, and can increase the potential for injury.

Solution: The implementation of a comprehensive core anatomy conditioning program where the stabilization, strength, endurance, coordination, anti-rotation, and rotational capacities are developed.

Side Plank

Set Up:

  • Position right side of body in contact with the floor positioning right elbow directly under shoulder
  • Extend legs straight and left arm straight


  • Elevate hips upward to a position in-line with the shoulders and feet
  • Do not allow hips to “sag”
  • Hold Position for 30-60 seconds and repeat on opposite side


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.