How to Do
The heavy soccer should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy soccer.
Beginning
1. Maintain the same cone configuration and stand in front of one cone.
2. Execute a sideways jump to the second cone, landing on your jumping leg while remaining balanced and stable.
3. Then, return to the other side. Perform 10 to 12 repetitions on each side.
4. Perform three rounds of 10 to 12 reps with a 60-second rest in between.
Movement
1. Stand at one end of the ladder, feet hip-width apart.
2. Place your right foot outside the ladder and your left foot inside the ladder cell.
3. Then, with your left foot outside the next rung and your right foot inside the cell, proceed. Continue the movement until you reach the top of the ladder, driving your arms and engaging your core.
4. When you reach the end, walk back to the beginning, taking deep breaths to recover.
5. Perform 5 rounds of 30 to 60 seconds rest between rounds.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
