Simple Core Routine for Soccer Players (or anyone for that matter)

Every now and then I am amazed when our soccer players walk into Beyond Strength Performance proclaiming that their abs are sore because they finished soccer practice the night before with some “extra core” work.

And, by extra core work we’re talking about crunches, sit-ups, and/or russian twists.

I get it….we have all been spoon-fed by the fitness/magazine industry that the best way to get ripped and have six pack abs is to perform endless amount of crunches and to “feel the burn” from them.

Unfortunately, these exercises will never lead to the chiseled abs one is hoping for and doesn’t take in to account that nutrition and healthy habits play the biggest role in creating a six pack.

With that said, the main issue with crunches and sit-ups for soccer players or everyone for that matter, is that they require excessive movement in the core and lack the true function of it, which is the ability to stabilize and resist rotation.

In soccer it is imperative that players are able to control their core as it allows for integration of the lower body with the upper body to transfer force from the ground upward and outward (ie. kicking, changing direction). If soccer players are unable to stabilize their core then it leaves them susceptible to injury and limits their performance and capabilities.

With that said, here is a core circuit that would be a better option for the athletes.

Circuit 1:

A1) Plank Walkback x 4 (back and forth is one)

A2) 1/2 Kneeling Band Chops x 6-8/side

A3) 1/2 Kneeling Band Lifts x 6-8/side

A4) KB Dealifts x 5/leg

 

 

Plank Walkbacks

Ins and Outs:

• Start in a strong plank position and inch your way back and forth
• Focus on keeping a rigid torso and not allowing your lower back to sag or hips to hike up

 

½ Kneeling Band Chops

Ins and Outs:

• Attach a band high around a column
• Set up in a half-kneeling position (inside leg up), grab the band with an overhand grip
• Brace your core, squeeze your glutes, and use your torso to pull the rope down and across your body, past your opposite hip

 

½ Kneeling Band Lifts

Ins and Outs:

• Attach a band low around a column
• Set up in a half-kneeling position (inside leg down)
• Brace your core, squeeze your glutes, and use your torso to drive the rope up and across your body, past your opposite shoulder

 

KB Deadbugs

Ins and Outs:

• Start with legs bent at 90 degrees and KB over your body
• Exhale and drive your ribs down and  lower back into the ground
• From there extend one leg (think about driving your heel to the wall in front of you) while simultaneously pulling the KB overhead
• Focus on keeping your lower back pinned to the ground the entire time

 

*Bonus: Plank Walkback + Plank Walk-up

Ins and Outs:

• Same as the Plank Walkback….
• Start in a strong plank position and inch your way back and forth
• Focus on keeping a rigid torso and not allowing your lower back to sag or hips to hike up
• Once you return to the start, push yourself up in a push-up position
• Focus on as little as movement through the torso as possible. Widen your feet stance to make it easier

 

 

Hopefully these exercises will start to replace the typical crunches and sit-ups routine and provide you with more bang for you buck by yielding better results.

 

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