A strong core is essential to your soccer performance, since much of your time on the field is spent running and attacking the ball. Strong, flexible abdominal and back muscles are essential to a good performance on the field, and it can even help reduce your chances of injury. An imbalance in the strength or flexibility between your back and your abs can result in poor performance, since these core areas are where all of your body movement begins.
Lying Supine Ab Stretch
Lie down on your back with your legs extended and your toes pointing toward the ceiling. Stretch both of your arms up and over your head and rest them on the ground with your palms facing the ceiling. Arch your lower back until you feel a stretch in your abdomen. Hold this position for about 10 seconds and then relax. Try to make your body a little bit longer and repeat this stretch.
Prone Lying Ab Stretch
Lie down on your stomach with your feet about shoulder-width distance apart and your arms positioned directly under your shoulders in a position similar to that of a pushup. Straighten both arms to slowly lift your upper body off the ground while keeping your hips in contact with the ground. Continue lifting your upper body until you feel a stretch in your abdomen. Hold this stretch for about 10 seconds and relax. You can make this stretch a little more difficult by bending your head back as if you were trying to look at the ceiling while your arms are extended.
Hanging Ab Stretch
This deceptively simple exercise also helps stretch your lower back while stretching your abs and the rest of your core. Find a pullup bar or other stable and sturdy horizontal bar and allow your body to hang from the bar. Try to make your body as long as you can while hanging in this position. Hold this stretch for about 15 seconds and then relax. You will get a little better stretch in your abs if you tilt your head back and look at the ceiling while performing this stretch.
Spinal Twist
Sit down on the floor with both legs straight. Bend your right knee and reach over with your left hand, and grasp the outside of your right thigh. You should place your other hand on the floor for balance and stability. Pull on your thigh with your left hand until you feel a stretch in your abdomen and lower back. Hold this position for about 20 seconds and relax. Repeat for an equal number of repetitions on each side.
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