Plank Shoulder Tap
How to Do It
Start in a high plank, feet about hip-width (wider is easier), body in a straight line and braced. Lift one hand to tap the opposite shoulder while keeping the hips as square and still as possible, then return and tap with the other hand. Minimize any side-to-side hip rock. Alternate taps at a controlled pace.
Why It Works
Lifting one hand removes a point of support and creates an anti-rotation demand — the core must resist the hips twisting toward the unsupported side, building rotary trunk stiffness and shoulder stability in a simple, scalable drill.
Hockey Transfer
Builds the anti-rotation core control to stay square when weight or support shifts to one side — relevant to a stable trunk during one-arm reaches and contact — plus shoulder stability under shifting load.
Coaching Cues
- "Hips square, don’t rock"
- "feet wide for stability"
- "slow, controlled taps"
Common Mistakes
Hips rocking side to side; sagging or piking; rushing the taps
Progression / Regression
feet closer together or add a tempo
wider feet or from the knees
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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