By strengthening the core and enhancing the muscle interaction you can improve the coordination, balance, kicking velocity and functional strength

How can suspension training give good results for soccer players? Click here to read more

Supine Bridging

Lie on your back with one leg in each strap. Tighten your abdominals and lift your hips into a straight body position by pressing your legs down. Stabilize your body and avoid arching your lower back

Side-Lying Hip Abduction

Lie on side with wide sling. Support the upper body on your forearm. Tighten your abdominals and lift your hip until your body is straight. Lift upper leg. Avoid flexing your hip. Return to the starting position. The exercise can also be performed on a straight arm

Push-up Plus

Lower the ropes to desired height and do push-ups. Protract (make arms long) shoulders when arms are straight. Avoid touching ropes for support. Progression: Knees on balance cushion, on toes, use on arm

Prone Bridging

Lie on stomach with feet in straps. Upper body supported on forearms. Lift pelvis up to a straight body. Progression: Lift with one leg, on straight arms. Variation: Push body back and forth, move legs out to the side

Side-Lying Hip Adduction

Lie on your side with your legs in a wide/narrow sling. Tighten your abdominals and lift your hip by pressing the legs down, at the same time lift lower leg. Avoid flexing your hip. Return to the starting position. The exercise can also be performed with the upper body supported on your forearm

Supine Knee Flexion

Lie on your back with your heels in the wide/narrow Sling, or one heel in each strap. Tighten your abdominals and lift your hips into a straight body position by pressing your heels down. Pull your heels toward your buttocks without dropping your hips. Return to starting position