Soccer Core Circuit

Objective

Build core strength and stability to support better balance and contact on the ball.

Equipment

• Ball
• Cones

Instructions

1. 1

   Complete 4 exercises back-to-back with no rest: plank hold 30s, side plank 20s each side, single-leg balance with ball toss 20s each leg, V-sit 20s.

2. 2

   Rest 60 seconds after the full circuit.

3. 3

   Complete 3 rounds.

Coaching Points

• ✓ Plank: hips level — do not let them sag or pike up.
• ✓ Single-leg balance: slight bend in the knee; challenge yourself by throwing and catching a ball.
• ✓ Quality over speed — slow and controlled beats fast and sloppy.

Variations

• → Replace the plank hold with a plank-to-push-up for extra upper body load.
• → Do the single-leg balance on an unstable surface (folded training bib) for added difficulty.