How to Do
The light 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 light soccer.
Beginning
1. Begin in a plank position with your arms straight, your feet together, and one hand on the ball.
2. Bend your elbows and lower your body to engage your chest muscles.
3. Return to the starting position, switch hands on the ball, and repeat. Perform 10 to 12 reps.
4. Complete 3 rounds with a 60-second rest in between.
Movement
1. Begin in a lunge, with your right knee on the ground behind you and your left finger tips grazing the top of a soccer ball by your side.
2. Drive up quickly with your left leg.
3. Return to a stable lunge position with your finger tips on the ball.
4. Perform 10 to 12 repetitions on each side.
5. Complete 3 rounds with a 60-second rest in between.
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.
