Plank Hold Challenge Capital QBs Quarterback Training Ottawa

Plank Hold Challenge

Incorporating the Plank Hold Challenge within the Commanders Challenge underscores the importance of core strength and endurance in the making of a proficient quarterback. It highlights the necessity for quarterbacks to have a strong, enduring core to excel on the field, both in executing plays and in maintaining overall athletic health.

Plank Hold Challenge (30 Points Total)

  • Objective: Maintain a plank position for as long as possible to demonstrate core strength and endurance.
  • Time Limit: Up to 2 minutes (120 seconds).
  • Method: Participants will hold a standard forearm plank position with elbows under shoulders and toes on the ground.
  • Scoring System:
  • 0-29 Seconds: 0 points total.
  • 30-59 Seconds: 10 points total.
  • 60-89 Seconds: 20 points total.
  • 90-120 Seconds: 30 points total. Points are awarded based on the duration of the plank held within these time ranges.
  • Rules:
  • Form: Participants must maintain a straight line from head to heels throughout the plank.
  • Stability: Hips and shoulders must remain level and in line with the rest of the body.
  • Contact: The participant’s body must not touch the ground once the time starts.
  • Endurance: Sagging or piking the hips will result in the end of the attempt.

This challenge tests the participants’ core strength and endurance, which are crucial for stability and power in quarterback play. A strong core is fundamental for any athlete, especially a quarterback, to perform effectively on the field. The scoring system is designed to fairly evaluate the participants’ ability to maintain the plank position under a time constraint.