Soccer is a dynamic game. Players are constantly on the move, quickly changing direction and absorbing opponents’ defensive attacks—often while controlling the ball and maintaining balance.
The game requires tremendous feats of athleticism. Abby Wambach, one of the most dominant soccer players in the world, derives her amazing physicality on the pitch from her core strength, which she develops with U.S. Women’s National Team fitness coach Dawn Scott.
Scott explains that core strength, both linear and rotational, helps soccer players maintain their footing and gives them power to change direction and balance on one leg. She prescribes the exercises below (videos above), which strengthen the ankle and knee joints and prevent common injuries. Add them to your workout program to become a dominant physical presence like Wambach.
BOSU Squat to Dumbbell Front Raise

• Assume athletic position on hard side of BOSU ball with dumbbells in hands at sides
• Bend at hips and knees to squat
• Simultaneously raise dumbbells directly in front to chin height
• Extend hips and knees and lower dumbbells to sides, returning to start position
• Repeat for specified reps

Med Ball Sit-Up Throw

• Assume Sit-Up position with partner four feet in front
• Catch med ball from partner
• Lower to ground with med ball overhead
• Simultaneously bend at hips and throw ball to partner to return to start position
• Repeat for specified reps

Sets/Reps: 4×5