Sport Specific Exercises - Football, Soccer and Basketball
“Before I’d get in the ring, I’d have already won or lost it on the road. The real part is won or lost somewhere far away from witnesses – behind the lines, in the gym and out there on the road, long before I dance under those lights.” Muhammad Ali
The Greatest was relating valuable advice. Do your work before you compete.
This page presents various core strengthening exercises that apply to specific sports, although the techniques can be used by all athletes.
FOOTBALL
Core stability allows you to run harder, control the ball, and survive the forces of contact. Core stability is the buzz word in football fitness. As in all sports, the core is the origin of movement and is therefore the foundation for training for safe and dynamic football. The core provides central body control and allows you to generate power.
Core stability is the foundation for explosive movement and control. It is the basic building block for the agility, balance and co-ordination vital for success in football.
By training specifically for core stability, you gain a number of benefits that relate directly to the game. By developing core strength you become more stable in contact. By developing core strength you are better able to withstand tackles. And by developing core strength you improve your ability to receive and offload the ball.
An effective and efficient tool to strengthen and develop core muscles is the Swiss ball. Swiss ball exercises are designed to help develop core stability and to maximize power, speed and control for football players. Examples include weight training with a Swiss ball, stretching, and drills using two balls and partner drills.
Balance boards are also excellent tools for core strengthening and core workouts. By forcing you to balance while performing various movements you will strengthen dozens of core muscles every time you exercise to improve balance and flexibility.
Medicine ball training has experienced a renewed popularity due to its versatility for core training. They are also good for partner workouts, plus they represent a safe and effective way to incorporate resistance work into circuit training sessions.
BASKETBALL
These exercises are used by most advanced basketball programs to develop stronger players with more endurance.
1. Medicine Ball Toss.
While lying on your back, hold a medicine ball in both hands and extend arms overhead. Slowly perform a crunch, lifting your shoulders off the ground. At the same time, bring arms forward, keeping them straight. With the medicine ball in front of your chest, pass it to a partner who will then toss the medicine ball back to you. 20 repetitions.
2. Medicine Ball Twist.
While standing back-to-back with a partner, knees slightly bent, feet shoulder width apart, hold a medicine ball out from your abdomen and twist your torso to the right. At the same time, your partner will turn to the left and take the medicine ball from you. Return to the starting position and repeat 20 times, alternating twisting one direction and the other.
3. Medicine Ball Lunges.
Starting from a lunge position with your right foot forward, knee over ankle, and left foot behind you, heel up and knee pointing toward floor, hold the medicine ball with both hands by your left hip. As you straighten up from the lunge position, lift the medicine ball until it is overhead. Lunge again, this time bringing the medicine ball down to your right hip. Repeat 20 times.
SOCCER
Again, these exercises are used by most advanced soccer programs to develop stronger players with more endurance.
1. Reverse stomach crunches.
While on your back, pull your belly button toward your spine. Hold and count to 5. Do 3 sets of 10 repetitions.
2. Medicine Ball Throw.
Just like it sounds, throw a medicine ball from one player to another from the side, overhead and front. Do 3 sets of 10 repetitions of each throw.
3. Bridging.
This is the name for holding a pushup position. Hold for a 10 count at the top and hold for a 10 count at the bottom of a pushup without touching the ground. Keep your back and legs in a straight line. Repeat 10 times.
4. Back Bridge.
Lie on your back and arch your body from your feet to your head. The only parts of your body that should be touching the ground are your feet and head. Hold for a 10 count and repeat 10 times.
The Greatest was relating valuable advice. Do your work before you compete.
This page presents various core strengthening exercises that apply to specific sports, although the techniques can be used by all athletes.
FOOTBALL
Core stability allows you to run harder, control the ball, and survive the forces of contact. Core stability is the buzz word in football fitness. As in all sports, the core is the origin of movement and is therefore the foundation for training for safe and dynamic football. The core provides central body control and allows you to generate power.
Core stability is the foundation for explosive movement and control. It is the basic building block for the agility, balance and co-ordination vital for success in football.
By training specifically for core stability, you gain a number of benefits that relate directly to the game. By developing core strength you become more stable in contact. By developing core strength you are better able to withstand tackles. And by developing core strength you improve your ability to receive and offload the ball.
An effective and efficient tool to strengthen and develop core muscles is the Swiss ball. Swiss ball exercises are designed to help develop core stability and to maximize power, speed and control for football players. Examples include weight training with a Swiss ball, stretching, and drills using two balls and partner drills.
Balance boards are also excellent tools for core strengthening and core workouts. By forcing you to balance while performing various movements you will strengthen dozens of core muscles every time you exercise to improve balance and flexibility.
Medicine ball training has experienced a renewed popularity due to its versatility for core training. They are also good for partner workouts, plus they represent a safe and effective way to incorporate resistance work into circuit training sessions.
BASKETBALL
These exercises are used by most advanced basketball programs to develop stronger players with more endurance.
1. Medicine Ball Toss.
While lying on your back, hold a medicine ball in both hands and extend arms overhead. Slowly perform a crunch, lifting your shoulders off the ground. At the same time, bring arms forward, keeping them straight. With the medicine ball in front of your chest, pass it to a partner who will then toss the medicine ball back to you. 20 repetitions.
2. Medicine Ball Twist.
While standing back-to-back with a partner, knees slightly bent, feet shoulder width apart, hold a medicine ball out from your abdomen and twist your torso to the right. At the same time, your partner will turn to the left and take the medicine ball from you. Return to the starting position and repeat 20 times, alternating twisting one direction and the other.
3. Medicine Ball Lunges.
Starting from a lunge position with your right foot forward, knee over ankle, and left foot behind you, heel up and knee pointing toward floor, hold the medicine ball with both hands by your left hip. As you straighten up from the lunge position, lift the medicine ball until it is overhead. Lunge again, this time bringing the medicine ball down to your right hip. Repeat 20 times.
SOCCER
Again, these exercises are used by most advanced soccer programs to develop stronger players with more endurance.
1. Reverse stomach crunches.
While on your back, pull your belly button toward your spine. Hold and count to 5. Do 3 sets of 10 repetitions.
2. Medicine Ball Throw.
Just like it sounds, throw a medicine ball from one player to another from the side, overhead and front. Do 3 sets of 10 repetitions of each throw.
3. Bridging.
This is the name for holding a pushup position. Hold for a 10 count at the top and hold for a 10 count at the bottom of a pushup without touching the ground. Keep your back and legs in a straight line. Repeat 10 times.
4. Back Bridge.
Lie on your back and arch your body from your feet to your head. The only parts of your body that should be touching the ground are your feet and head. Hold for a 10 count and repeat 10 times.
