Plank Ball Roll Relay | Friends

Quick Intro

Plank Ball Roll Relay turns a plank into a game of catch along the floor. Two partners hold a high plank facing each other, a short distance apart, with a light medicine ball on the floor between them. One partner lifts a hand and rolls the ball across to the other. The receiver stops it with one hand, settles, then rolls it back. The pair keeps the ball moving for an agreed number of exchanges.

There is no winner. Both partners work together to keep each roll clean and each plank steady. Every time a hand lifts to roll or stop the ball, the body has to hold still on three points, which is where the challenge comes from.

How to hold a good plank, body in one straight line from head to heels, is taught at Plank. This guide covers the partner game: spacing, rolling and stopping the ball, the plate version and keeping the shoulders safe.

What You’ll Need

Two people.
A light medicine ball, about two to three kilograms. A light weight plate works too, on a smooth floor.
A stable, non-slip floor with room for two planks head to head.
A mat for each partner if the floor is hard.

How It Works

Set up in a high plank facing each other, hands about a metre to a metre and a half apart from your partner’s hands.
Place the ball on the floor between you.
The first partner shifts their weight slightly onto one hand, lifts the other and rolls the ball across with a gentle push.
The receiver lifts one hand, stops the ball, brings it to rest and places the hand back down.
The receiver then rolls the ball back.
Continue for an agreed number of exchanges, for example 20.
Rest and repeat for two or three rounds.

Rolling and Stopping

The roll is a short, soft push along the floor, aimed straight at your partner’s hands. It needs very little force. A hard roll is harder to stop and pulls the receiver off balance.

Before lifting a hand, shift the weight a little toward the hand staying down, and widen the feet slightly. This gives a steady base of three points. The hips stay level the whole time. Watch for them swinging toward the lifted hand, which is the plank losing its shape.

To stop the ball, put an open hand in its path and let it roll into the palm. Settle the ball, place the hand back on the floor, take a breath and then roll.

Using a Plate

A light weight plate slid across a smooth floor works the same way. A plate slides in a straighter line than a ball rolls, which makes the passes easier to aim. It needs a smooth surface, though, and it can scratch some floors. Use either a ball or a plate, never both at once.

Keeping a Steady Rhythm

The game works best at an unhurried pace. Roll, stop, settle, roll back. There is no prize for speed, and rushing the passes means the planks lose their shape. Count the exchanges out loud so both partners know how far through the set they are.

Making It Fair

Either partner can hold the plank from the knees, which makes the single-hand moments much easier. A partner who needs a longer rest between passes can hold the ball for an extra breath before rolling it back. Training With a Friend has more on scaling a shared drill.

Staying Safe

Use a light ball. A heavy ball strains the shoulder of the hand that reaches out.
A stable, non-slip floor. Hands and feet need grip throughout.
Stop for shoulder or wrist pain. Rest on the knees and rejoin when ready.
Breathe steadily. Holding the breath while reaching is a common habit to avoid.

Common Mistakes

Hips swinging on the reach. Widen the feet and shift the weight before lifting a hand.
Hard rolls. A soft push is enough.
Planks too far apart. The ball has to travel too far and loses its line.
Rushing. Take a breath between stopping the ball and rolling it back.

Fitting It Into a Session

Plank Ball Roll Relay makes a good core block in the middle or end of a session. Two or three rounds of 20 exchanges is plenty. It also suits a warm-up for the shoulders before pushing work. Building a Partner Session has more on placing core work.

Getting Better Over Time

Start with ten exchanges and build to 20 or 30. Once the hips stay steady on every reach, increase the distance between the planks a little, or try forearm planks with a smaller, lighter ball. A pair who can keep the ball moving smoothly through 30 exchanges without the hips swinging has built strong, steady shoulders.

Plank Ball Roll Steal turns the shared ball into a steal game.
Side-by-Side Plank Ball Hold pinches a ball between two forearm planks.
Plank Hold Duel compares plank hold times.
Medicine Ball Hot Potato passes a medicine ball quickly while standing.

FAQ

How far apart should we be?

Close enough that a gentle roll reaches your partner’s hands, usually about a metre to a metre and a half.

Can we do this from forearm planks?

Yes. Forearm planks put the hands closer to the floor, so a smaller, lighter ball works better.

What if the ball rolls past?

Whoever is closer drops to the knees, fetches it and resets. Both set up the plank again and carry on with the count.