Published: August 17, 2012
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To do all of the sprinting, dribbling, passing, shooting, jumping, backwards jogging, and diving associated with soccer, players must be physical versatile. What does that mean? Well, it means that doing only sprints and skill exercises won’t cut it. To perform at optimal levels and minimize the risk of injury, players must also focus on core strengthening.
Mike Piercey, a physical therapist at ATI Physical Therapy in Smyrna, DE, focuses on five strengthening moves soccer players should perform in addition to traditional cardiovascular activity.
Squat (Double and Single Leg)
- Feet approximately shoulder-width apart
- Bend knees until thighs are parallel to the floor
- Keep knees over your feet, but do not allow your knees to go further forward than you toes
- Maintain the curve in your lower back
- Progress to completing this with just one leg
- Keep opposite leg straight in front of you
Sidestep with Kick
- Feet approximately shoulder-width apart
- Slight bend in your knees
- Step sideways in one direction for ten steps
- Do not allow your feet to come closer than shoulder-width apart
- After your last step, kick backward at approximately a 45° angle with your lead leg
- Repeat in the opposite direction
- Progress to completing this with a resistance band around your ankles
Bridge (Double and Single Leg)
- Lay on your back with bent knees
- Lift your hips from the ground until your torso and thighs form a straight line
- Do not place stress on your neck
- Progress to completing this with just one leg
- Keep opposite leg straight in front of you
Bike Crunch
- Laying on your back, lift shoulders and legs from the ground by tightening your stomach
- Bring elbow to opposite knee
- Repeat for opposite elbow and knee
- Progress by holding a weight while completing this
Plank
- Laying on your stomach, raise torso and legs by supporting yourself on your elbows and toes
- Keep your stomach tight, but maintain a slight curve in your lower back
- Progress by supporting yourself on straight arms
- Further progress by placing your upper extremity (or lower extremity) support on an unsteady surface, such as a TheraBall, Bosu, or Airex Mat.