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Lift the feet off the ground, bring the shoulders up and the head up. This is a short range of motion to really isolate the abs. Do three sets of 25 repetitions.
Superpersons: Here we want to make the body as long as possible. Reach the arms and the legs as far as you can, flex the lower back lifting the arms and chest and legs up off the ground, hold it for two seconds lower it back to the ground under control. We want to do three sets of about 25 repetitions. This is great for strengthening the back so we get a more stable, solid core to generate greater force to the ground for soccer speed.
Pillars: Here we want to be up on the elbows so they are straight down from the shoulder and up on the toes. Pull the toes up towards the shins, a straight line through the body. This is to stabilize the core by flexing the abs and the lower back both at the same time. We want to do about five sets of 10-30 seconds per repetition. Very simple, bring it up, hold it as long as you can. If you can go the full 30 seconds, that is great. Do five repetitions of 30 seconds. If you have to start with ten seconds that is great. Great place to start, build and get progress and positive reinforcement.
Here is Side Pillars. We are going to lift the hips off the ground, stacking the feet one on top of the other, keep the elbow straight down from the shoulder, hold it for 10-30 seconds per repetition. Do five repetitions of 10-30 seconds depending on your ability and strength. Suck in, tuck the core, suck in that belly button, tuck in the lower back, stabilize the body so it is one straight line. This is as much mental toughness as it is physical. You got to really concentrate your whole core, abs, lower back, inner and outer obliques, everything is firing to lock that body in a straight line. This is tremendous work that transfers to explosive soccer.
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