Female Strengtheners - Tucson Soccer Academy

CORE-UPPER BODY STRENGTH & STABILITY
FOR FEMALE SOCCER PLAYERS
EXAMPLES OF A RM-UPPER B ODY C ORE S TABILITY & S TRENGTH E XERCISES
IT IS ESSENTIAL THAT FEMALE PLAYERS HAVE CORRECT SQUATTING
TECHNIQUE PRIOR TO ADDING RESISTANCE LOADS (MB/KB/DB) SPOT
THE ERRORS
TOES = NOT POINTING FORWARDS
KNEES = TOO FAR IN FRONT OF FOOT
WEIGHT = MUST BE ON HEELS
ARMS = CHANGE POSITION AS THE ATHLETE DESCENDS
ANGLE = NEEDS TO BE 90 DEGREES & IN BALANCE
CORE STRENGTH & STABILITY IS ESSENTIAL
THE “HULA” IS A GREAT HIP MOBILITY EXERCISE FOR FEMALES
3. PLANK
STABILITY
–
PROGRESS TO SHOULDER/ ARM STRENGTHENERS
THE “LUNGE” IS THE BEST CORE EXERCISE FOR FEMALES– TRAIN IN
ALL 3 PLANES: SAGITTAL (FORWARD)  FRONTAL (LATERAL) 
TRANSVERSE (ROTATIONAL)
START WITH SLOW SKIPS TO GET PROPER TECHNIQUE  BUILD UP
TO FAST (GAME PACE) SKIPS
ENJOY YOUR TRAINING & G AMES – RON FOX (TSA CONDITIONING C OACH)