For football players, off-season training is essential. During the regular season, players lift weights to maintain their strength. In the off-season, they lift to increase their strength. Core exercises can improve players' conditioning as well. When you work your core muscles, the chances of staying healthy and avoiding injury improve.
Torso Twist
Place a stability ball under your hips as you lie on it while facing the floor. Place your hands in front of you. Twist your hips to the left, leaving your hands in the starting position. Return to the starting position. Do this 10 times. Then do the same exercise by twisting to the right 10 times. Take a 30-second break and then repeat the set. This exercise will blast your abs, hips and core muscles.
One-Foot Dumbbell Bench Press
Hold a dumbbell in each hand. Lie on your back with a stability ball under your shoulder blades. Bend your right knee so your right foot is flat on the ground. Extend your left leg. Lift the dumbbells above your shoulders in bench press fashion at the same time. Lift each weight 10 times. Take a 30-second break and then switch the positions of your legs so your left foot is flat on the ground and your right leg is extended. Do 10 more reps. Balancing on the stability ball makes this one of the most effective core exercises for football players.
Dumbbell Row on One Leg
Hold a dumbbell with your right hand. Choose a weight you can lift securely with one hand and hold it at your side. Place your left hand on a bench that is about 36 inches high. Raise your left foot off the ground and balance on your right foot. Pull the weight up in a rowing motion and then return it to the starting position. Do this 10 times. Then switch positions. Place your right hand on the bench, raise your right foot off the ground and balance on your left foot. Pull the weight up in your left hand with a rowing motion. Do this 10 times, take a 30-second break and repeat both sets. By picking up your foot, you are engaging your core muscles and giving them a very effective workout.
Shoulder Press On Stability Ball
Sit forward on a stability ball so your back is erect and your feet are flat on the ground. Grasp a dumbbell with each hand and raise them to shoulder height. Press the dumbbells over your head and hold them for a count of 2. Return them to the starting position. Do this 10 times, take a 30-second break and repeat the set. By balancing on the stability ball, you engage your core muscles every time you press the weights overhead.
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