Core and Functional Strength

This section provides soccer athletes with the effective strength training exercises and programs to make you more stable and powerful on the pitch.

Archive

Enhance Core Exercises with a Squeeze Ball

A ton of emphasis has been placed on core training over the last few years. The idea of stabilizing "the core" to allow the extremities to become more stable and powerful has gained attention in the sports performance and medical field recently and has become a hot topic

5 minutes of quick and easy hip strengthening- part 2

In this 3 part video series I demonstrate exercises using a 22” long loop band from Perform Better. You can use a resistance band with handles or a long strip of latex band. These bands can be an inexpensive way to get resistance for these common exercises and are easy to carry. This second set of exercises while on your back will work your inner and outer thighs, hip flexors and extensors and your lower abdominals.

Bump up your planks with these advanced band moves

Are you ready to advance your plank moves and add some instability with a resistance band? Plank moves are great for core stability because they require your body to maintain a neutral spine while being unsupported by a bench or the ground. Spinal health, shoulder and hip stability and core control should be part of your weekly program. Planks by themselves are difficult but if you are ready for the added challenge, try these movements with a resistance band.

Lunges with long loop bands for tissue mobility and better breathing

In previous articles I’ve written about the importance of rotation with lunges.  Your lunge is a basic move requiring a split stance, knee flexion and hip flexion and extension.  Often we forget about the upper body and the tissue connections with the trunk up through the core and shoulders. A proper lunge allows the back knee to drop to the ground, the front knee stays within 90 degrees of flexion and your trunk maintains postural control. If you lack good tissue mobility through your body, you will have a hard time maintaining an upright position while your trunk crumbles into your hips. This tissue mobility is vital for dynamic explosive movements, better breathing and injury prevention.

4 Way Hip Exercises With A Band- one of the best exercises for strength and stability

Soccer is a game played on the solid ground and in the air. I always sit in amazement of how the body moves when I watch over the field.  A player steps on one foot and maintains postural stability, sometimes against a defender, while leaning at an angle. Then the player manages to trap a ball or flick it in the air while the other leg is unsupported. The ability to stabilize on one foot and carry out a completely separate task with the other unsupported foot is quite skillful. How can you performance train for these situations? And how can you recover from an injury and be able to return to these tasks?

How to perform the lateral lunge

The lateral lunge can be used for a variety of training purposes. Many soccer teams and performance coaches will typically use it as a warm up exercise. It is not typically used as a primary strength building exercise, but if you are just starting out and do not have any strength building equipment, it can be very effective and easily modified to increase resistance.

Strengthen Your Lower Body With Suspension Training

Using your own bodyweight for resistance training is a great and safe way to improve performance. Utilizing equipment such as the TRX and Jungle Gym are simple and effective ways to train in even the smallest of spaces. The following group of exercises focuses on lower body strength, stability and power to enhance your play on the field. So use your own weight to jump higher and get that header, run faster and prevent possible injury.

Hit the Pool for Interval Training

If you have access to a pool- then jump in and get moving! This video series of pool training provides a great alternative to dry land training. If you've been training on turf or running on pavement and your body is sore, then get into the water and decompress your body. The great thing about the water is the amount of resistance. The more you push against the water the greater the resistance. The first video shows a pair of water running shoes. The second video demonstrates 2 types of interval runs in the pool you can do for time or repetition.

Strengthen Your Upper Body with Suspension Training

Using your own bodyweight for resistance training is a great and safe way to improve performance. Utilizing equipment such as the TRX and Jungle Gym are simple and effective ways to train in even the smallest of spaces. The following group of exercises focuses on the upper body to enhance your play on the field.

Using circle ball drills for core stability and strengthening adductors

This is a great exercise for engaging the low abdominal muscles and the adductors at the same time.

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