Top Ten Ab Workouts for Soccer

Top Ten Ab Workouts for Soccer

The game of soccer is action packed with athletes moving about the field at high speeds. It is critical that you are able to move around the field running forward, backward and sometimes sideways. You must also have the ability to change direction quickly and sprint considerable distances. Soccer demands a strong midsection, including the oblique muscles. A variety of abdominal exercises can help you develop a strong core, which is the key to maintaining your balance and improving your agility when making quick movements on the field. Check out the Top Ten Ab Workouts for Soccer

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#10 of Top Ten Ab Workouts for Soccer
Flutter Kicks
You can do these ab exercises on the soccer field before practice. The flutter kick is great as it works and builds the hip flexors.
Video – Flutter kicks

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#9 of Top Ten Ab Workouts for Soccer
Medicine Ball Throws
Assume the same position on the Swiss Ball as you would if you were doing weighted crunches, and position your feet under two dumbbells for safety. While seated on the Swiss Ball in an upright position, have your partner throw the medicine ball over your head so you can catch it (under control) while lying back over the Swiss Ball. Sit up and throw the medicine ball back to your partner. Do 3 sets of 12 – 15 reps.

Video – Power Medicine ball throws

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#8 of Top Ten Ab Workouts for Soccer
Leg Levers – You can do these out on the soccer field as a warmup workout. Lay down flat on your back and put your hands under your butt. Lift your legs up to 24 inches and then back down to six inches. Keep your legs straight and toes pointed. Do not let your legs drop below six inches from the ground.
Video – Leg Levers

#7 of Top Ten Ab Workouts for Soccer
Janda Sit-Ups
These are tremendous once you get the hang of them. Assume the traditional sit-up position, with your arms crossed over your chest. Have someone grab the back of your calves and pull slightly. Slowly sit up, maintaining a contraction in the glutes. If you can’t pull yourself up right away, start with the negative part of the movement.

Video – Janda Sit-Ups with Pavel Tsatsouline

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Top Ten Ab Workouts for Soccer

#6 of Top Ten Ab Workouts for Soccer
Hanging Leg Raises – If you do the entire movement from completely stretched out to completely contracted, then your psoas muscles (hip flexors) assist in the movement. If you start the movement with your legs bent at 90 degrees, you eliminate the use of the hip flexor group.

Video – Hanging Leg Raises

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Top Ten Ab Workouts for Soccer

#5 of Top Ten Ab Workouts for Soccer
Swiss Ball Reverse Crunches
Position your body so your scapula is centered on the top of the ball. Grab a stationary handle above your head and tuck your knees up and around towards your face. Reps are not the only indicator of a good abdominal workout… you should feel each one in the muscle, without obsessing over how many you do.

Video – Swiss Ball Reverse Crunches

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#4 of Top Ten Ab Workouts for Soccer
Weighted Crunches
Choose a weight that allows you to perform 3 sets of 8?10 repetitions. Position yourself on the ball just to the front of the top (to ensure a full range of motion) and slowly allow your spine to wrap back around the ball. Be sure to anchor your feet with a weight at least twice as heavy as the weight you use to perform the exercise.

Exercise Ball Weighted Crunches Video

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#3 of Top Ten Ab Workouts for Soccer
Power Wheel Crunches
Unlike a traditional “ab wheel,” a Power Wheel is attached to your feet and you move your legs instead of your arms. You can either bend your knees and tuck them into your chest, or do a “pike” with straight legs. Either way, be sure to exhale on each contraction.

Power Wheel Ab workout video

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Top Ten Ab Workouts for Soccer

#2 of Top Ten Ab Workouts for Soccer
Surrender Sit-Ups
These are called surrender sit-ups due to the hand position. Your arms will be above your head as if you were surrendering to someone. In the upright position, place your feet flat on the floor. Slowly lower yourself back like a traditional sit-up, but only go as far as you can without lifting your feet off the floor. When your feet begin to rise, come back up to the starting position. Squeeze your glutes throughout the entire movement.

Surrender Situp video

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#1 of Top Ten Ab Workouts for Soccer
Tornado Ball — Wall Chops & Seated Chops
Grab the rope of a Tornado Ball. To do the wall chops, lean back against a sturdy wall and bend your knees into a slight squat. Then rotate from side to side, slamming the Tornado Ball against the wall. Do this ballistically for about 30 seconds. Seated chops are performed with the same intensity. Simply sit down on the floor and move the ball overhead. Start with one 30-second set for each exercise.

Tornado Ball ab workout video

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Top Ten Ab Workouts for Soccer

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