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Trunk Stability Exercises

Trunk stability plays a major part in an athlete's ability to fend off opponents during a match. Whether you are battling an opponent for a ball, marking a player or going up for a header in front of the goal, good trunk stability will help you get the upper hand. The trunk can rotate, flex, extend and laterally bend. The primary trunk muscles that control movement are known as: the rectus abdominus, internal and external obliques and the erector spinae group. There are numerous other small muscle groups that also help provide stability and movement as well. In this trunk series, there are three exercises that will touch on each aspect of movement to improve strength and stability. Though the actual trunk movements are small, the muscles must contract to maintain proper positioning, building a more solid base of support.

The exercises need no equipment and can be performed prior to practice to activate the muscles prior to activity or on a separate day and integrated into your 90strong soccer performance workout. Start with one set of 10 of each exercise and work up to 3 sets of 20 repetitions. Perform the exercises in order and as follows: Dying Bug, Prone Opposite Arm and Leg Lifts, Lateral Hip Lifts. All reps should be counted as one on each side is one rep.  

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