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5 bodyweight exercises you’re not doing that’ll improve your game

Try to incorporate these 5 bodyweight exercises into your week to avoid injury, increase strength & increase flexibility.

Rear Foot Elevated Split Squat

A great exercises for improving strength and flexibility in the lower body. When raising the back foot it adds a greater stretch to the hip flexors which enables the activation of the glutes to be. Focus on keeping the downward phase of the movement slow (around 3-5 seconds) and the upward phase quick.

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Glute Raise with reach

This is great for challenging the posterior musculature of the body. The glutes, hamstrings and lower back are key muscles involved in power production that crosses over into sprinting or kicking.

 

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Plank Reaches

This teaches players to use their core muscles and keep their hips stable (like they can balance a glass of water on their back). Players have to resist the rotational force applied by the reach of the upper body.

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Glute Raise walkouts

The hamstrings are key muscles in sprinting and kicking however they can be hard to work when using just your bodyweight. This is a great way of challenging both the hamstring and glutes with just your own weight. Keep your hips pushed high right the way through the movement to engage the glutes.

 

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W to T slides

The upper back is an area that is weak with the majority of people not just footballers. This often leads to poor posture and potential lower back and shoulder problems. This exercise works the mid portion of the back. Try to hold the W position for 5 seconds before extending out in to the T.

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