Functional exercises for footballers - stability

In football, stability in movement is particularly important. On the one hand, to avoid injuries. On the other hand, you can defend yourself better against enemy attacks and are more difficult to unbalance. We introduce 7 exercises for your training.

stability

Forearm support, one arm

Goal: Create column stability and strength (shoulders / core / hip).

Exercise: Push up from your elbows in prone position, resting your weight in the elbow. Slide your chin back so that your head is in line with your body and pull your toes toward your shins. Alternately take off one arm. Show thumb to the ceiling.

Stress components: 5 to 8 repetitions per arm for 2 sets. Concentric and eccentric work slowly and in a controlled manner.

T-stand pull

Goal: column stability, shoulder stability

Exercise: You start in side support. The upper arm grabs the train. Move your right arm explosively upwards and return to the starting position in a controlled manner.

Stress components: 30 to 60 percent of the maximum force, 5 to 8 repetitions for 2 to 3 sets. Explosive execution in the concentric phase, eccentric slow and controlled work.

One-armed dumbbell rowing on one leg (contralateral)

Objective: Improvement of the column strength and stability in the leg.

Exercise: The exercise starts on one leg and the opposite hand holds a dumbbell. Keep the pelvis in a neutral position and keep the other leg as far as possible in the extension of the trunk. Flex the arm with the dumbbell, pull the elbows past the body and stretch the arm again. Once the stability in the leg is sufficient, the weight should be increased.

Stress components: 30 to 60 percent of the maximum force, 5 to 8 repetitions for 1 to 2 sets. Explosive execution in the concentric phase, eccentric slow and controlled work.

Cable pull lift in the lunge step

Objective: To improve stability, balance and column strength.

Exercise: You start in the fall, standing sideways to the cable pull. While moving the trunk in the same movement, hold the arms as explosively as possible first to the chest and then overhead. Carry out the downward movement slowly and in a controlled manner. If the stability is not sufficient, the exercise can be performed half kneeling.

Stress components: 30 to 60 percent of the maximum force, 5 to 8 repetitions for 2 to 3 sets. Explosive execution in the concentric phase, eccentric slow and controlled work.

Cable Stability Chop

Objective: To improve stability, balance and column strength.

Exercise: The starting position is half kneeling, to the side of the cable. With simultaneous trunk rotation pull the arms as explosively as possible first to the chest and laterally past the body. Perform the upward movement slowly and in a controlled manner. The exercise can also be performed standing.

Stress components: 30 to 60 percent of the maximum force, 5 to 8 repetitions for 2 to 3 sets. Explosive execution in the concentric phase, eccentric slow and controlled work.

Wall Drills

Objective: The combination of column power and movement coaching.

Exercise: Wall Drills are perfectly suited to combine exercise-specific exercise training (here: acceleration phase) with an ideal stable body position. A coach should pay particular attention to a continuous line from head to toe of the main leg and a good knee lift and dorsiflexion in the moving leg. Perform only as long as the motion quality remains high.

walk

Exercise: You place a miniband just above knee level, so the legs have to tighten slightly outwards. Now go forward, backward, sideways in different directions.

Stress Components: Per exercise 6 to 12 reps for 1 to 2 sets.

Niko Schmitz

Also read:

More athleticism for less injuries!

Functional exercises for footballers - Movement Prep

Functional exercises for footballers - regeneration

Source:

Verstegen, M .; Williams, P .: Core Performance endurance. rodale inc., 2007.

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