Reebok Fit2Kick: Workout for Midfielder Position – Core Strength

#1 The need for core strength

While speed and quickness of movement are necessary, the strength that you have can determine the result of a one-on-one encounter with any player of the opposite team.

The core is the foundation that a player’s strength is based on, and having a strong and stable one helps you prepare as well as fortify your body against injuries and any problems.

The next set of exercises basically consists of variations of a single exercise, and so they need to be done one after the other.

#2 The Core Strength Workout

Number of Exercises: 1 (with two variations)

Time Duration: 20 minutes for the entire set

No. of Rounds: 3

#3 The Front Plank Hold

Target Muscles: Core, Abs and the entire abdominal region.

The front plank hold is a very basic exercise which helps maximize the strength of your core and your abdominal region.

The basic steps to this exercise are as follows:

Step 1: Lie down flat on your stomach.

Step 2: Push your body up so that the upper region rests on your elbows (as if trying to read a book) and the lower body on your toes. Spread your legs slightly for better balance.

Step 3: Hold this position for as long as you can. Remember to not let your body sag in the middle. The perfect posture for this exercise is one where your spinal cord is absolutely straight. Keep your eyes on the ground and concentrate on keeping your abdominal muscles as tight as you can.

Step 4: Repeat the above 3 steps.

This exercise helps tighten your abdominal muscles as well as give you a rock solid core.

You need to hold on to this position till the time you can’t prop yourself up anymore. The longer you hold, the stronger your core becomes.

Breathing: Inhale and exhale as deeply as possible, try and keep your abdominal muscles as tense as possible.

Levels: To increase the level of this exercise try and hold the position for as long as possible.

#4 The Side Plank Hold

Target Muscles: Core, Abs and the entire abdominal region.

The side plank hold is the first variation to the normal front plank hold.

The basic steps to this exercise are:

Step 1: Lie down on the side of your body

Step 2: Push your body up so that the upper region rests on your elbows and the lower body on the side of your foot.

Step 3: Hold this position for as long as you can. Remember to not let your body sag in the middle. The perfect posture for this exercise is one where your spinal cord is absolutely straight

Step 4: Turn towards the other side and repeat this step. Repeat the above 3 steps.

You need to hold on to this position till the time you can’t prop yourself up anymore. The longer you hold, the stronger your core becomes.

Breathing: Inhale and exhale as deeply as possible, try and keep your abdominal muscles as tense as possible.

Levels: To increase the level of this exercise try and hold the position for as long as possible.

#5 The Back Plank Hold

Target Muscles: Core, Abs and the entire abdominal region.

The back plank hold is the second variation to the aforementioned front plank hold.

The basic steps to this exercise are:

Step 1: Lie down on your back.

Step 2: Push your body up so that the upper region rests on your elbows and the lower body on your heels.

Step 3: Hold this position for as long as you can. Remember to not let your body sag in the middle. The perfect posture for this exercise is one where your spinal cord is absolutely straight

You need to hold on to this position till the time you cant prop yourself up anymore. The longer you hold, the stronger your core becomes.

Breathing: Inhale and exhale as deeply as possible, try and keep your abdominal muscles as tense as possible.

Levels: To increase the level of this exercise try and hold the position for as long as possible.