Why Soccer Players Need Abs

THE PROBLEM

A good set of abs isn't just pleasing on the eye, it has a functional purpose. That is no guarantee is that everyone will be a star like those pictured here. But for the purposes of injury prevention and improving performance, they are a worthy investment. The problem is, with tactics and techniques to address, as coaches, we just don't have the time for core work at a practice session. And if yours is not a professional club, you don't have days for fitness training set aside, leaving a few laps or suicides (or God forbid laps around the field) to be squeezed in during an already insufficient hour or two. 

THE SOLUTION

As a personal trainer, one of the more frustrating (for the entire profession really) issues, is that I only have one hour a day to educate my clients. But until those things we discuss become a habit, the remaining 23 hours are spent undoing the work of that one hour. Diet, posture and other habits. My success lies in adopting a relationship with my clients that allows me to be influential even outside of the gym. That means via e-mail, text and any other way I can, I have to encourage them to adopt those behaviors that will be in line with the work in that one hour. As a coach then, the same approach will ensure your limited time with the players will not be undone by their everyday goings-on.

THE SCIENCE

Most soccer players favor one foot over the other. Even after years of practice, I am far more accurate with more right foot than I am with my left. The same holds true for the speed and power I can produce with either foot. This preference induces imbalances and asymmetries which predispose players to injuries. These include muscle strength imbalances and side-to-side differences in the cross-sectional area (CSA) of lower limb and trunk muscles. Balancing ability between the left and right sides also differs.

The muscles of the abdominal wall contribute to stabilizing the trunk. Rectus abdominis (RA) in particular, maintains balance during stop-start activities, rapid changes of directions or contacts with other players. It is also submitted to very high loads when kicking, being responsible for the powerful flexion and rotation of the trunk in the direction of the non-dominant side.

                                                 

In regions closest to the pubic symphysis, the rectus abdominis muscle shows greater volume on the dominant when compared to the non-dominant side, reflecting greater stretch-shortening loads during kicking. It is these fast stretch-shortening cycles that allow trunk rotation and flexion to apply maximal power to the ball. This increase in size could contribute to the increase in the force generating capacity and peak power of the dominant-leg. This function suggests that players wishing to increase force production during kicking could benefit from rectus abdominis hypertrophy.



The side-to-side differences in the rectus abdominis muscle have, however, been associated with chronic groin pain and low back pain. In the literature, it remains to be seen whether training that addresses the asymmetry can contribute to reducing the the risk of this pain in soccer players specifically. Players will benefit from any training that targets symmetry and balance though. As Gray Cook and co have shown, (I highly recommend the books Athletic Body In Balance and Movement) symmetry and balance not only reduce the risk of injury but provide a foundation for better performance.

THE HOW

Two of the best minds that have influence my thinking when it comes to training have addressed core work more than effectively. In order to do them justice, and to make sure you are coached by the very best, check out the link and videos below.

First, a demonstration and explanation of the the most effective plank I have ever tried by Bret Contreras.

Gray Cook does a fantastic job (who else!) of teaching the chop and lift which will address side to side differences, ab strength and eventually power. (Lengthy but worth it!) 

• In this video, he explains and teaches mountain climbers. Perform these with all the cues he provides before adding the resistance bands. 

The mountain climbers and the chop and lift will do wonders to address the side to side imbalances I talked about. They will need to be a regular part of training. The plank will challenge the core as a whole, in a sense integrating the new found strength. At the end of the day though, nothing builds abs like sprinting. Strong shoulders drive the body diagonally, achieving oblique engagement better than any exercise we can prescribe in the gym. You will find that athletes will be better sprinters when they have a better functioning core.

So what are the benefits of Abs for the soccer player?

• Better sprinting
• More powerful shooting
• Reduced injury risk (groin, lower back, etc) and of course,
• They look good!

Reference

Idoate, F., Calbet, J. A. L., Mikel Izquierdo, M., and Sanchis-Moysi, J. (2011). Soccer Attenuates the Asymmetry of Rectus Abdominis Muscle Observed in Non-Athletes. PLoS One. 6(4)