Abby Wambach's Soccer Workout to Increase Strength
October 6, 2011
U.S. Women's Soccer star Abby Wambach performs a BOSU Squat to Dumbbell Front Raise and BOSU Dumbbell Rear Delt Raise Combo to strengthen her lower and upper body and improve balance.
About the Video
Abby Wambach shows how to increase Strength through the Bosu Squat. It is done to strengthen lower and upper body balance. Dawn Scott, U.S. Women's National fitness couch, explains how to perform the Bosu squats.
Dawn Scott ( National Fitness Coach): We just kind of do a combination of upper body
body exercises. Just vary in which exercises we do just to work around the shoulders, back, chest and we do a lot of those exercises on a Bosu board or a wobble cushion. So that again the players doing a bit of pro-proception work at the same time as doing some upper body exercises in soccer.
Like I said, most things are done on one leg so having that strength around the tendons and ligaments around the ankle is crucial for when they make a challenge or when they are tackled by an opponent as well. We did a squat to front raise on the Bosu board. That was the hard side of the Bosu board. Basically the players would start feet round about shoulder width apart and two dumbbells by the side and then as they squat down with knees kind of over the toes, hips go back and down and then just raise the dumbbells straight on to the front.
So again as you go down to control because obviously the bouncy board is wobbling. So it's a bit of strength around the ankles and then raising up again and doing the next one. And then similar we did reverse flies on a Bosu board so again similar principle. Use a Bosu board so you getting some proprioception work on the ankles and then again the reverse flies for a bit so you know chest, back that kind of tight work.