Exercise Videos: Soccer

Pre activation Exercises
Warm up exercises
Static Stretching
Exercises




Step-ups with glute activation


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Hip external rotation in four point kneeling with theraband


4 point kneel position and place therband around your ankle with it tied on a chair leg, keeping the knee in contact with the ground, rotate the foot inwards feeling resistance from the band and control back out
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Hamstring curls with exercise ball/ TRX (double and single leg)


Lying on your back, place your legs on a swissball/ or feet in a TRX, with your knees straight, active your core and lift your bottom up, roll the ball in towards your bottom and control out
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Hamstring curls with theraband


Can be done in sitting, standing on lying on your tummy, active your core and tuck your tailbone in, bring the heel to the bottom feeling resistant against the band
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Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
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Standing Knee extension with Theraband/ Cable


Standing facing the wall place one end of the theraband around the back of knee and the other end secured to the wall. Starting with the knee in a bent position extend the knee back pulling against the resistance until the knee is straight
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ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
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FABER stretch


Lying face up with one leg out completely straight, bend the other knee and place outside of ankle across lower thigh on straight leg, letting the knee fall out to side. Hold 30 seconds and repeat.
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Knee to chest glute stretch


Lying face up with one leg out completely straight, bend the other knee and use hands under thigh or over knee to pull knee to chest.
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Thoracic Rotation – Sustained Hold


Sit with one leg crossed over other, place opposite arm on outside of knee and rotate out to side, Hold. Exercise designed to improve thoracic rotation.
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Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
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Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
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Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
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Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
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Bow and Arrow


Stand with your left foot in front of your right, shoulder width apart with both arms straightened in front of you. Keeping your left arm still, bend your right elbow and bring your right arm back as far as you can. Squeeze your left glute and rotate your hips to lead this movement. Keep squeezing the glute and bring your hips and arms back to the starting position. Repeat and alternate sides.
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Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
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Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
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Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
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Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
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single leg deadlift with rotation


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
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Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Open out with theraband


start with theraband around calves, toes pointing forward and knees slightly bent, ensuring back is kept straight and feet are hip width apart. Ensure glutes and quads of standing leg are activated, and and then open out with the nonstanding leg as if to recieve the ball whilst keeping glutes and quads activated. ensure twisting comes from the hips, keeping the pelvis pointing forwards.
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Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
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Bridging with volley


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, bring your right leg up to volley and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
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Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
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Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
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VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
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Double Leg Squats


keeping your toes pointing straight and knees over your toes squeeze your gluteal muscles as you come back up until your hip is extended again
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Quad stretch


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Calf stretches


Leaning against a wall or someone else, have your front leg bent and back leg straight with both toes pointing forwards. Lean your weight onto your front leg so that you feel a stretch in your back leg
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Lx rotation


Lying on your back with your arms outstretched and knees bent so that your heels are flat on the ground. Rotate your hips while keeping your shoulders in contact with the ground so that one thigh is in contact with the ground. Rotate the hip on top and extend that knee to further stretch your lower back. Repeat on the other side
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Hamstring Stretch


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Flatten your back into the ground and drive through your heels to lift your bottom off the ground. Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Stretch to the sky


While standing, bring your shoulders up and above your head as far as you can while also standing on tip-toe. Slowly bring your arms by your side while coming out wide and lower your toes to the ground
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Caterpillar stretch


In standing, bend at your waist keeping your legs straight until your hands are as low as they can go. Lean forward so your palms are flat on the ground and walk your hands forward until you are in a push-up position. Drop your thighs and hips gently to the ground and push through your palms to arch your back. Lower your back to the ground and walk your palms back towards your feet, then slowly stand up.
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Pedalling


Lie on your back with your hip and knee bent at 90 degrees. Keeping one leg in this position, straighten your leg out and then bend it towards you as if you are pedalling a bike. Bring this leg back to the starting position and repeat with the opposite leg
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Walking arabesque


Feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion. Take a few steps and alternate legs.
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Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Star sprint


Jump up for a header, land and then sprint a few strides diagonally. Stop and jump while driving both knees towards your chest, land and then sprint diagonally in the other direction.
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3m sprint – 3m decelerate


Sprint for 3m and then slow to a jog for 3m before stopping.
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Accelerate- sprint- deccelerate (10m)


Jog for 2m, sprint for 6m and go back to a jog for 2m
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Shuffling with change of direction


Keeping a slight bend in your knees and lower back, shuffle forwards diagonally two strides. Repeat and go forwards diagonally in the opposite direction. Your hips must be facing forwards throughout this.
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Dynamic stretches


Stretching muscles in a dynamic movement that will not only lengthen the muscle but increase joint range of movement as well
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Kicking away from body


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Lunges with thoracic rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Forward kicks


engaging your gutes on your standing leg to give you a stable base whilst kicking with your non-standing leg. This will help you to become more consistent with your kicking technique.
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Side kicks


activate your glutes on your standing leg to giveyou a stable base, whilst also activating the glutes in your non-standing leg so as to move you in a sideways direction against resistance.
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High knee with theraband


Tighten the glutes on your standing leg to give you a stable base with theraband under the foot and around the ankle of your non-standing leg. Engage your hip flexors to bring your knees up.
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Drive through in standing with theraband


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your toes, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Side shuffles-ski hop


moving sideways, make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop with squats


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards). Ensure correct squatting technique throughout.
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Run squat and turn


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout
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Run squat forward and back


keep your weight forward, landing on the mid-front part of your foot, keeping our knees over our toes, and completing the drill with a squat to power up your glutes. Ensure correct squatting technique throughout.
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Side step with squat


tighten your glutel muscles to move side ways, keeping your toes pointing straight and knees over your toes. Complete the exercise with a squat by keeping the same alignment and squeezing your gluteal muscles to come back up
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Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Directional lunge


keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
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Running man


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Directional hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Bridging with kicking


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, lift and straighten your right leg until it is parallel with your chest and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
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Single leg knee bend with passing


with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to swing through with your non-standing leg, replicating a kicking movement.
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Single leg defending


standing on the leg nearest to the defender (you can also do this pushing against a wall), with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to give you strength to hold off a defender trying to push you away.
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Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
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Superman in standing


Flatten your back in standing and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg back. Your body should not sway from side to side.
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Triple hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Single hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes (not collapsing in or turning inwards) and your hips level
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Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
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Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Pre activation


Steph Catley intro
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Pirformis stretch


The piriformis muscle is msulce deep in the buttock close to the sciatic nerve. Extra tension here can have repercussions for a range of lower back, hip and leg issues. Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
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Double leg Squats with powerband


Squats are a great basic exercise to work the power muscles of the legs used for any anti-gravity exercise. Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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