Nike Academy - Core Strength Training

CORE STRENGTH

Power. Strength. Stability. That’s what sets men apart from boys. This year, the Nike Academy players need to step up to first team football. Mix these exercises with football training to excel in the physical side of the game. If you're finding the work too hard, use a lighter ball, reduce distances and improve steadily.

EQUIPMENT:

Nike SPARQ power ball (2-5kg)

SUMMARY:

I. Players pair up. One of the players takes the sit-up position, the other stands about 2m away from him with a medicine ball. The standing player throws the ball above his partner’s head. He catches it and sits up to throw it back, keeping his arms above his head. 3-4 sets of 20 seconds for each player with 20 seconds rest. This exercise makes your abs work hard.

II. The second routine focuses on your sides and core strength. The working player sits on the ground with his legs bent, sideways to his team-mate. The standing player throws the ball to the sitting player from 2m away. He catches it, turns away from the thrower, then turns back to throw it back to him. The working player needs to maintain balance throughout the set. 3-4 sets of 20 seconds for each player with 20 seconds rest.

III. Another one for your abs. The working player sits down, legs crossed in the air. The standing player throws the ball at him from 2m away at chest height and he throws it back. 3-4 sets of 20 seconds for each player with 20 seconds rest

IV. In this one, both players work at the same time, facing each other at a 2m distance. Both start sitting on their knees. As one player throws the ball to the other, he drops down on his arms. He gets back up as quickly as he can. It’s a high tempo exercise with the ball moving all the time. 3-4 sets of 20 seconds for each player with 20 seconds rest.

V. The final exercise challenges your upper body as well as legs. With partners 2m apart, the standing player throws a waist-high ball to the working player who is the lunge position, facing him sideways. The working player throws the ball back at waist height. 3-4 sets of 20 seconds on each side for each player with 20 seconds rest.