Getting Ripped Abs for Soccer Performance (Not Just the Mirror)

Let’s get one thing straight: abs aren’t just for looks. In elite soccer, a strong core is your foundation—for explosive sprints, rapid direction changes, and body control under pressure.
So if your goal is “getting ripped,” make sure you’re building functional strength that shows up on the pitch.

• Balance & Stability: Shielding the ball, fighting through contact, staying upright under pressure.
• Explosive Power: A strong core transfers energy from legs to upper body—essential for speed and shot power.
• Injury Prevention: A well-developed core reduces the risk of groin, hip, and lower back injuries.

This is performance-first aesthetics—you’ll get the six-pack, but more importantly, you’ll dominate between the lines.

🧠 The 3-Part Formula: Core Training for Football

• Plank Variations – Front, side, extended arm
• Dead Bugs – Slow and controlled
• Bird Dogs – Great for spinal stability

Aim: 3x/week, 30-60 sec holds x 3 sets

• V-Ups / Bicycle Kicks
• Russian Twists (weighted)
• Hanging Leg Raises or Knee Tucks

Aim: 2x/week, 3 sets of 12-15 reps

• Med Ball Slams
• Cable Woodchoppers
• Plyometric Plank to Pushups

Aim: 2x/week, paired with sprint or plyo day

Your core isn’t a separate workout—it’s integrated into everything you do. Try adding a core finisher at the end of:

• Strength training days
• Small-sided training
• Sprint/agility sessions

Getting ripped is a byproduct. Getting better is the goal.
Train your core like a pro and watch your movement, power, and confidence go to another level.

📲 Track it all inside the GoldCleats Player App. Be the fittest. Be the fiercest.