To be really effective conditioning for soccer, exercises in a program must promote stability through dynamic movements. Energy transfers have to foster the stability needed for improved shooting, kicking, dribbling and running. (See Abby Wambach's Power and Stability Workout.) Equipment like TRX straps, medicine balls and resistance bands force athletes to maintain stability during the action. The goals of these soccer conditioning exercises are to develop soccer-specific movement patterns, prevent injuries and produce impact players.
TRX One Arm Squat-Row and Shoulder Ball Pass
Sets/Reps: 3x5
Purpose: The trunk rotation and deep squat movement patterns develop reaction time and balance for defensive activities.
How to:
Hold the TRX handle with right hand and point both feet forward
Lower into squat, twist your trunk to the left and touch the ground with your other hand
Moving up from the ground, use your left shoulder to pass a ball that has been tossed from a partner
Repeat for specified reps, then repeat on opposite side
TRX Single-Leg Jump and Header
Sets/Reps: 3x6
Purpose: This motion simulates a header a player might perform after a corner kick. It also improves single-leg strength, knee stability and reaction.
How to:
Hold the TRX handle with one foot and move into an elevated split-squat position
Jump on your right leg like you are heading the ball
Land safely, maintaining balance with your leg
Repeat for specified reps, then perform with opposite leg
TRX Single-Leg Plank and One Knee Drive Kick
Sets/Reps: 2x10
Purpose: To enhance rotary stability and knee drive reaction patterns.
How to:
With a ball in front, hold the TRX handle with one foot and move into upright position with core straight and tight
Maintain control with your opposite leg and squeeze your core
Drive your knee forward, kick the ball and return to starting position
Repeat for specified reps, then perform with opposite leg
Medicine Ball Overhead Throws
Sets/Reps: 3x6
Purpose: The explosive power of throwing and the overhead action simulate line-out action on the pitch.
How to:
Hold the medicine ball behind your head with both hands
Move three feet forward and extend your hips in a split stance position
Fire your shoulders and throw the ball forward as far as you can
Repeat for specified reps (no more than 6 per set)
