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Stability Ball Exercises To Improve Soccer Fitness And Speed

Improving strength has shown to improve speed in many studies. Strengthening the glutes, hamstrings, quads and core musculature will improve both acceleration and top end speed. The following group of exercises target these areas and are all performed with a stability ball. As always, pay strict attention to form and and if you are unable to perform the exercise properly, cease the exercise. It is recommended to perform 10-20 repetitions of each exercise in order and repeat for 3-5 sets. The exercises in the accompanied video are:

  • Knee Drives
  • Hip Bridges
  • Lateral Single Leg Squats

To see significant improvement in your strength and speed, it is recommended to perform this group of exercises 3-5 days per week. They can be performed prior to training as a warm up, following training (you may need to limit the sets and reps due to fatigue from training) or on their own.


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