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Three Core Strengthening Soccer Exercises - OrthoCarolina

By Staff, 07/09/18, 3:15PM EDT

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Soccer players are skilled athletes on and off the field. These skills often take years of patience and practice for players to fully develop. However one thing that players and coaches seem to overlook is core strength training. A strong set of core muscles can help prevent knee and ACL injuries.  Jillian Maguire, physical therapist at OrthoCarolina Pineville, treats many of these injuries. In this article she shares some of her favorite core strengthening exercises that can help you reduce the risk of injury:


Soccer players combine speed, strength and agility to compete on the field. Ball handling, sprint work and shooting drills are typically incorporated into practices… but developing core strength may not be.

OrthoCarolina Pineville physical therapist Jillian Maguire treats many ACL and knee soccer injuries. These injuries can be caused by a lack of core strength and weakened hip and glute muscles. By strengthening core muscles, soccer players can improve performance on the field and reduce their risk of injury.

Maguire shares her favorite strength building exercises for soccer players to incorporate into their training program.

Soccer Ball - Wall Squat

  1. Place your back against a wall, with your shoulders and upper back against the wall.
  2. Slowly squat down the wall walking your legs slightly forward.
  3. Place a soccer ball between your knees, squeeze and hold for 10 seconds. Keep legs parallel to the floor.
  4. Return to standing position.

Complete 2 - 3 sets

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