No follow-along video attached yet. There are good ones for this — ask your coach to add one.
US Soccer YouTube
10:00
10 minutes · 2 rounds of 6 moves. Press start and go.
Do this
- 1 Dead bug: on your back, opposite arm and leg reach out, 10 each side.
- 2 Bird-dog: on all fours, opposite arm and leg out, hold 3 seconds, 8 each side.
- 3 Side plank, 20 seconds each side.
- 4 Bicycle crunches, slow, 20 total.
- 5 Superman hold, 20 seconds.
- 6 Plank with shoulder taps, 20 taps.
Do it well
- ▸Slow and controlled beats fast and sloppy every time.
- ▸Breathe. Holding your breath is cheating.
- ▸Keep your lower back quiet; move the limbs, not the spine.
Level up
- ↑Hold each position 10 seconds longer.
- ↑Add a third round.