Core Training for Soccer Examples from the L.A. Galaxy

L.A. Galaxy fitness coach John Ireland describes his soccer training philosophy and explains why he places such a high priority on core training.



See David Beckham doing a variety of soccer-related core exercises:

Leg Extensions with a Soccer Ball





Speed Abs





V-Up With Soccer Ball





Leg Circles With Soccer Ball





Half Sit-Up With Soccer Ball





Russian Twist With Soccer Ball





Leg Press With Soccer Ball

Importance of Core Strength for Soccer Speed

When we refer to "the Core", we are referring to the muscles that are involved in holding the torso in position. In other words, the abdominal muscles and other muscles involved in positioning the spine and pelvis. These muscles play an important role in coordinating movement.

When an athlete is deficient in core strength, we often notice:

• limitations in range of motion when approaching full speed
• difficulty in maintaining balance when changing direction
• inability to maintain an erect posture when in motion

In soccer players, core strength not only impacts the ability to move fast and change direction quickly, but is vital to the ability to win tackles.

These muscles also play a critical role in injury prevention. Strength in the hips and lower back will prevent many injuries to leg muscles.

Examples of Basic Core Training

In our last training session, I demonstrated a core routine. Here are the steps in my routine:

1. Vertical Leg crunch (click here for guide)
2. Raised Bent Knee Crunch (click here for guide , see animation here)
3. Raised Bent Knee Oblique Crunch - Right Elbow to Left Knee
4. Raised Bent Knee Oblique Crunch - Left Elbow to Right Knee
5. Feet-on-ground Bent Knee Crunch (see photo here)
6. Lying Straight Leg Crunch
7. Lying on Right Side Oblique Crunch (click here for guide)
8. Lying on Left Side Oblique Crunch (see animation here)

Here is an 8 minute fitness routine that covers some of the basic core exercises.


And here are some videos on doing the PLANK exercise: