Core Training
By: Robbie Puni
It is vital for a soccer player to have a good foundation. We speak of a good foundation in terms
of a player having a strong and flexible core section of their body. A stable core allows for a
player to be more agile and less susceptible to injuries often associated with multi-directional
maneuvers which is common in the game of soccer. The core consists of the midsection of the
body which includes the lower back, oblique and abdominal regions.
This month we present a few exercises that can be performed to help develop a stable core.
You will see that a soccer ball is utilized during these exercises. Incorporating a soccer ball
triggers multiple sets of muscles which results in a more effective workout because activating
several muscles during an exercise allows for a more correlated workout and a synchronized
development of the core.
Activity #1: Crunches
● Perform crunches with a soccer ball between your
knees.
● The soccer ball forces the activation of the lower
abdominals and the inner muscles of the groin.
● Perform this activity for 3 sets of 30 repetitions.
Activity #3: Oblique Crunches
● Perform side crunches by raising your shoulder off of
the ground.
● The soccer ball forces the activation of the lower
abdominals and the inner muscles of the groin.
● Perform this activity for 3 sets of 20 repetitions on
each side.
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CANLAN SOCCER ACADEMY
6501 Sprott Street, Burnaby, B.C. V5B 3B8
Tel: 604.291.0626 Fax: 604.291.2213
www.icesports.com/canlan_soccer_academy.ashx
Activity #3: Recliners
● While laying down flat, hold a soccer ball between
your feet and cross your arms.
● Raise your upper body and knees simultaneously as
shown in the picture.
● The soccer ball forces the activation of the lower
abdominals and the inner muscles of the groin.
● Perform this activity for 3 sets of 20 repetitions.
It is strongly advisable that a good warm up and stretch is done before you execute these or any core related
exercises. Incorporating a core workout to any practice adds another conditioning element to the training
session. Please contact us if you have any questions or inquiries in regards to our adult and youth clinics
here at the Canlan Soccer Academy. Take care and have fun!
Robbie Puni
Technical Director
Canlan Soccer Academy
(604) 291-0626 ext. 264
[email protected]
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CANLAN SOCCER ACADEMY
6501 Sprott Street, Burnaby, B.C. V5B 3B8
Tel: 604.291.0626 Fax: 604.291.2213
www.icesports.com/canlan_soccer_academy.ashx