Functional training with a soccer ball to gain more strength and breath –

You can confess: in the last few weeks, your wardrobe has become more green and yellow, crush has lost space in conversations with friends for Neymar and Alisson and their diet suffered frequent temptations with beer and snacks. Since most of your routine has changed, your exercise schedule may also get into the mood of world Cup: Use a soccer ball to challenge yourself.

“When it serves as a support for sinking, board and flexion, the stabilization of the movement becomes more difficult, which intensifies the work of the musculature and protects the joints”, explains Fábio Guerreiro, physical trainer of the Brazilian women’s soccer team and responsible for the following training. Just like a professional player, you’ll gain strength, coordination and speed for any sport. Ready to hit a ball?

Functional training with soccer ball

You already know that always do the same training at the gym hinders the evolution of your goals. Even those who are not so familiar with the ball on their feet can take advantage of the accessory to strengthen the legs and core (lumbar and abdomen) and even improve breath in explosive situations, such as a treadmill shooting or a more hectic sequence in zumba. That is, it goes for all modalities!

Do 2 times each exercise with 30 seconds active + 30 seconds rest

1. Isometric plank (core and shoulders)

– (Mariana Cagnin/)

In a front plank position, place your hands on the ball with your arms extended.

2. Unilateral stiff (posterior and balance)

– (Mariana Cagnin/)

The. Hold a ball in front of you with arms outstretched.
B. Take one foot off the ground and lean your torso forward while lifting your back leg. Switch sides.

3. Pedaling (coordination and muscular endurance)

– (Mariana Cagnin/)

Leave the ball on the ground in front of you and run your left foot around the right side of the ball. Jump to alternate movement with the other side – do it as intensely as you can.

4. Skydiver (lumbar)

Lie on your stomach and hold the ball above your head with your arms extended and shoulders off the ground. Raise your arms and legs as high as you can, contracting your buttocks.

5. Jump squats (legs, glutes and power)

The. With the ball in front of you on the ground, spread your legs and squat without bending over.
B. Catch the ball and jump with arms outstretched. Return to a new squat and drop the ball to the ground. Repeat the exercise without the accessory and the next time, hold it again.

6. Abdominal infra (abdominal and lumbar)

– (Mariana Cagnin/)

Lying on your back, keep your head on the ground. Raise one of your legs and pass the ball from one hand to the other behind your thigh. Switch legs.

7. Skipping (muscle endurance and breath)

Leave the ball on the ground in front of you and step on it with one foot. Jump to switch feet and switch sides as intensely as possible.

8. Push-ups (chest and triceps)

In front plank position, rest one hand on the ball and bend your elbows as much as possible. Push the ball into your other hand and repeat, alternating sides.

9. Bulgarian lunge (legs, buttocks and balance)

Place your instep on the ball behind you and place your hands on your hips. Bend both knees without losing balance. After time runs out, repeat on the other side.

10. Alternating feet (nervous and muscular systems)

With your legs slightly bent, hold the ball in front of your waist with your arms extended. As intensely as possible, lift one foot and then the other, alternating them. At the same time, raise your arm to face height.