An exercise ball is a favorite tool for athletes. Exercise balls can be used for core, balance and strength training, as well as stretching. The unstable surface of the ball makes it more challenging to exercise with than a flat surface such as an exercise bench or the floor. Soccer players constantly have to move and react so training with an exercise ball is a good match.
Single-Leg Ball Squats
The single-leg ball squat is great for soccer because the exercise works your legs independently, helping balance out the strength in your legs so you won't be subjected to playing with a weak side, according to an article on Coreperformance.com entitled "Weak Side? What Weak Side?" It also engages your core muscles, as you must maintain your balance while standing on one leg and controlling the ball.
Place an exercise ball against a wall at hip height. Turn away from the ball and place your pelvis and lower back against it. Put your hands on your hips and lift your left leg a few inches off of the floor. Bend your right knee and squat down. Lean forward slightly and press your hips back toward the wall. Allow the ball to roll up your back as you squat down. Finish the rep by standing back up straight again. Do 10 reps and then switch legs.
Ball Side Lying Leg Lifts
Soccer may involve a lot of sprinting and kicking in a straight forward and backward manner. However, there are plenty of times when you will need to move sideways. Exercises that train your body in a lateral plane are therefore recommended by Coreperformance.com. The side lying leg lifts on a ball will strengthen the muscles of your outer thigh.
Lie on a stability ball with your right knee on the floor, your right hip on the ball, and your right shoulder in the air. Hold the outside of the ball with your right palm. Straighten your back and align your hips and shoulders straight with your left above your right. Place your left hand on your hip. Extend your left leg straight with your foot touching the floor. Lift your left leg toward the ceiling. Lower it to complete on rep. Do 10 reps and then switch sides.
Ball Hamstring Stretch
Stretching is an important part of soccer. The single-leg hamstring stretch is one of the most important stretches for soccer players, according to The Stretching Institute's article, "Easy Soccer Stretches and Flexibility Exercises." This exercise can be done on the floor but is more comfortable when performed seated on an exercise ball.
Sit on the ball with your right knee bent and your left leg straight. Place your right foot flat on the floor and put your left heel on the floor with your toes pulled back. Sit up tall. Bend at the waist and reach for your left foot with both arms. Keep your back flat and your shoulders relaxed. Hold for 30 seconds and then stretch your right hamstring.
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