Athletes in all sports need fundamental exercises that combine strength, power, and movement training to help them excel in their sport. Combining an athlete's strength and movement can aid them in achieving higher performance.
Soccer players need functional movements to help them perform on the field, reduce the likelihood of getting injured and aid in the recovery process.
Below are some key exercises and explanations that the athlete can perform on their own!
Push up helps with relative upper body strength. During a push up make sure that your arms are shoulder-width apart and elbows bend at a 90-degree angle.
Side Plank works to stabilize and strengthen the core. This exercise encourages back and pelvic stability. During a side plank keep your head and spine neutral always engage your core and lift your hips and knees off the ground.
Body Weight Squat encourages hip mobility, relative lower body strength and increases physical robustness. Squat keeping your heels and feet on the ground then lift back up.
Glute Bridge is a strength exercise that the athlete can do to assist in warming up their muscles, assist with mobility and hip stability. An effective/advanced progression can be incorporated to enhance hip stability. A single leg variation can be done for advance hip stability and unilateral posterior chain strength.
Pull up increases and assists in relative upper body strength and scap shoulder control. Pull your body up to meet the bar and then slowly ease your body down.
Example Workout:
Push up: 3 sets of 15 reps
Side Plank: 3 sets each side 30 seconds
Body Weight Squat: 3 sets of 15 reps
Glute Bridge: 3 sets of 12 reps
Pull up: 3 sets of 12 reps
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