Football Core Work
Weak abdominal core muscles will simply mean that you have a weak body.
A weakness in your football game should be avoided, its essential that you train your core abdominal and lower back muscles to assist with such movements as sprinting and jumping, whilst enabling you to stand your ground when other players are trying to push you out of the way.
For players that regular take thrown in, greater results will be gained by using some of the plyometric and abdominal exercises within the members area.
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Football Core Training
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Use the following exercises to help strengthen and develop your abdominal muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits.
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Date
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Time
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BREATH
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HANDS TO FEET
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CROSSED LEG
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15 Deep Breaths
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2 Sets of 15 lifts each side with 20 seconds between sets.
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2 Sets of 15 lifts each side with 20 seconds between sets.
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BRIDGING
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BUTTERFLY
SIT-UP |
ALTERNATE ELBOW TO KNEE
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2 Sets of 12 slow lifts each leg. Hold for 3 - 5 seconds in upward part.
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2 Sets of 12 - 15 lifts, with 20 seconds rest between sets.
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2 Sets of 15 - 20 slow lifts, each side with 20 seconds rest.
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STATIC RAISED CRUNCH
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1 LEG V - SIT
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NORMAL CRUNCH
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15 Slow lifts each side, hold in upward phase for 3 seconds.
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2 Sets of 12 - 15 lifts each leg with 20 seconds rest.
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2 Sets of 20 lifts with 20 seconds rest between sets.
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UNSUPPORTED
FEET RAISED SIT-UP |
SUPERMANS
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PLANK - FOOT IN AND OUT
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15 Slow lifts - hold for 2 - 3 seconds in upper phase.
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Perform 12 slow lifts each side, holding in outer phase for 3 seconds.
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Aim to perform 10 slow movements each side - repeat twice with 20 seconds rest.
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The Netfit Members area will give you a clear guides for each exercise.
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The next page will assist you in gaining better foot skills both on and off the ball, especially useful when dribbling or trying to move away from a defender.
