For Footballers 10 Minute Core Workout

hi guys and welcome back so today I’ve got a 10 minute follow along call workout for you now think of the core as your central point of athletic performance so the stronger your core is the faster and more powerful your movements are going to be so you’re going to be able run faster change direction quicker and it’s also going to help you with your techniques especially ball striking so a strong core is really important so we’ve got 10 exercises today we’re going to go through each one 45 seconds then we’re

going to rest for 15 seconds so we’ve got a 10 minute workout in total if you’re not quite at the point yet where you can complete 45 seconds without stopping just go for as long possible and then use the rest of minute to rest and then build yourself up come back to this workout two three times per week and you should notice your core getting stronger and as the weeks go on so we’re going to get right into it all you’re going to need is a football and some kind of soft surface so whether a carpet mat or out here on

some natural grass let’s get into the workout starting off with some simple crunches to warm up the core we’re going to squeeze the ball in between our knees then we’re going to place our hands on our lower thighs just above the knees and as we Crunch and raise our chest we’re going to slide our fingertips just below the knees thank you for the second exercise we’re remaining in that crunch position lifting our chest slightly to engage the core and then we’re tapping our heels with fingertips so we’re rocking from side to

side to engage the obliques and go for 45 seconds go thank you foreign twists so we’re keeping our heels on the ground we don’t want to engage the hip flexors at this time and we’re just twisting from side to making sure we’re getting a full rotation in our upper body foreign next up is a slightly more intense crunch so we’ve got our legs straight up in the air and then we’re placing ball in our hands touching the ground and then lifting up to Crunch and touch our toes with the ball

thank you foreign next we’re going to engage the core by slightly lifting our upper back off the ground and then we’re going to have the ball in our hands and we’re raising each leg individually to touch the ball this one’s going to activate those hip flexors going for 45 seconds thank you next is a similar movement so we’re raising our upper back to engage the core holding the ball in our hands and we’re raising both legs together this time so pressing the insides of our feet together we’re going to touch our heels

to the ground and then raise them to touch the ball foreign foreign squeezed in between our knees we’ve got our arms spread out wide and then we’re going to lower our knees from side side so we’re rocking back and forth to engage the obliques and get some rotation working foreign next we’re getting into a plank position so we’re holding our body off the ground with our forearms and then we’re going to tap the ball underneath our body from side to side get a bit of rocking in this is really going to engage the

entire core while rolling the ball back and forth oh foreign foreign foreign next up we’re getting into a side plank so we’re supporting our body with the outside of our right foot and forearm and then raising our left arm to the sky then tucking it underneath us to touch the ball and then repeating this rotational pattern thank you thank you foreign ly repeating the same exercise but this time on the opposite side so that we get a balance on both sides of our body so once again holding up our

body between the outside of our left foot and left forearm rotating from the sky and then touching the ball thank you so there we have it a 10 minute workout to help you strengthen your core and remember you can come back to this workout two to three times per week and you should notice over time your core getting stronger so each of the exercises become easier you can go for longer and you might even get to the point where you can repeat this entire circuit two or three times so I hope you enjoyed today’s video if you did make

sure you smash the like button hit that subscribe button for weekly training videos and I will see you guys in my next time