Two core exercises for soccer players

Sports & Recreations January 11, 2017 , by admin Comments Off

A soccer players core muscles play a vital role in their performance on the field. All functional athletic movements use the core, which acts as its center of gravity, for activation. However, not all core training is the same. Different sports use the core in different ways, which elicits different training methodologies. Here are some core exercises that are specific to soccer:

Scissor crunches

This exercise targets the transverse abdominals and oblique muscle, similar to the V-up. They closely resemble soccer players kicking and running motions. The primary benefit of this core exercise is developing explosive kicking strength.

Start by lying on your back with your arms straight above your head and your feet on the ground.
Lift your right hand and left foot toward each other at the same time while keeping both straight.
Once you touch your hand to your foot, reverse the motion until you reach the starting position.

That is one repetition. Perform three sets of fifteen reps on each side.

Supine Straight Leg Raise & Hold

This popular football drill also applies to soccer. The hip flexors, lower abdominals, and quadriceps, tend to fatigue towards the end of a game. This exercise will build strength and endurance.

Lie on your back with your legs straight and your hands underneath your lower back.
Keeping your legs straight and feet together, lift your legs off the ground to about 45 degrees.
Hold that position for 60 seconds

That is on repetition. Perform three 60-second reps with a short break between.