Stage 1
FreeFrog stand
Balance on the hands with the knees on the elbows.
Pass criteria
- Hold Crow pose for 30 s, unassisted.
Technique checklist
- Stable balance
- Controlled exit
Too hard? Hold with the toes lightly on the floor.
Skill Academy
Balance the body parallel to the floor on straight arms.
6 stages
The planche is one of the hardest bodyweight skills. Several years of training is normal. Respect each stage.
2 to 3 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
FreeBalance on the hands with the knees on the elbows.
Too hard? Hold with the toes lightly on the floor.
Stage 2
Lean forward over straight arms.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumFeet off the floor, knees tucked, hips high.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 4
PremiumFlat back with open hips.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 5
PremiumLegs straight and wide.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 6
PremiumLegs together, body straight.
Drills, technique notes and progress tracking for this stage are in Premium.