Whats happening to the midfield’.


Core Stability Part 2 


You should not be attempting this coaching session unless you have covered and are familiar with Core Stability Part 1 which can be found in the Basic coaching section


With these work-outs you will need assistance. If you are working with unqualified helpers you should ‘coach’ them before starting as to what you are doing and will be achieving. No point being over-extended and un-balanced because of poor distribution etc. If this is happening – stop – and re-coach.


In these Intermediate core stability exercises you will see that they are more specific to you as a goalkeeper; you can evaluate their objectives and see if they increase your performance or assist in areas that you need to develop further. Apart from building the strength in various body areas it will also help with – balance – agility – coordination and reaction. These exercises will require the use of various specialised equipment but in the majority these can become cost effective as you will be able to use them with many other exercise and coaching routines.


In the work-outs we will use a Swiss Ball, a BOSU with resistance pulley, the Milokit, a stability disc and weighted ball.


The Swiss Ball is used in core work-outs to strengthen the muscles in the abs and back. Using this swissballwill also help you in developing balance, stability and coordination. If you have never used one take your time; you might need to get assistance or use a wall to practise your balance to start. Having completed the basic core stability to correctly work and develop the trunk muscles we can now use this device to improve other areas. While kneeling on the ball have a football distributed at an easy catching pace. This develops balance with hand eye coordination as well as working the hip flexors. Eight – ten reps.


swissballcrunchHaving already done the crunch we can transfer that exercise also to the Swiss Ball. The difference is that you start from a sitting position on the ball as you lower the head and back away from the knees. This strengthens the lower abs as well as continuing to increase your balance. As with other examples I will show, they can be developed further with other variations including the use of weights. Eight – ten reps.


The BOSU & Resistance Pulley exercise is now going to test the balance, our oblique’s as well asbosu full body core stability. The BOSU is an inflated rubber hemisphere attached to a rigid platform, flat on one side and domed on the other; sometimes referred to as the ‘blue half moon’ because of its shape. Using the dome side to the ground, stand on the flat platform. Once you are comfortable with achieving that balance we can introduce resistance straps so that each strap can be lightly used to try and off balance you. This will require you to work hard on the core to control stability and balance. This exercise will also help with improving ankle and knee strength.


stabiltydiscYou can now work further on the ankle and knee muscles using a stability disc with weighted ball. This is a simple exercise that entails balancing on the disc while catching the weighted ball. The disc is inflated with air and is around 33cm in diameter. I personally use one from SAQ International as it can be used even when studs are worn. It can hold 1000kgs in weight and air can be increased or decreased. An ideal weighted ball is the MAX from Responseball which has been designed for use in core training and incorporates a reduced bounce feature I use in other coaching sets.

The set can be varied and difficulty increased by changing air pressure in disc and via distribution of the ball to the W and Scoop catching areas. Eight – ten reps.


Finally on the intermediate exercises we use the Milokit, again from SAQ, to perform an oblique twist. In the Basic core workouts we did this in conjunction with the crunch, here we are onlymilokit working on the trunk area. The Milokit comprises of straps that have many uses relating to gym work. They are easily attached to goalposts to perform several types of work-outs. The starting position is shown in the picture. Keeping the shoulders firm we are looking to move the hips from centre to left to a distance that maintains shoulder and arm position. This is repeated on both sides Do not over extend by moving the upper body position as this will result in little benefit other than bringing pressure on shoulders or twisting to the wrists. Eight – ten reps both sides.



If this article has not made you tied just reading it then wait till you start the exercises. What I hope you are starting to accept is that its alright doing the basic training that most goalkeepers will perform during the week but if you want to ensure that when you do them you not only have the outer strength but also the inner. What you cant see does not matter should never be considered.


You can now proceed to Core Stability Part 3 in the Advanced coaching section.