How to... strengthen your core
Ease post-season stiffness and strengthen your core for the new season with this session from pilates instructor Benedict Sullivan
The 100
Running on rock-hard pitches often leaves your back in tatters, but you can remedy this using one simple move. “Keep your lower back flat on the mat and pull your belly in,” explains Sullivan. “Lift up your legs and hold that position. Breathe in for a count of five and breathe out for a count of five. Do it 10 times.”
Double leg lowers
A strong core will allow you to dart away from an opponent at speed and swivel your hips like Lionel Messi. “Lower both legs down, while keeping your back flat. A lot of people arch their back because they’re not strong enough in this area. Don’t be one of them.”
Double leg stretch
Having the strength to maintain a fixed position while moving at pace helps you to brush past the opposition. You can improve that power by doing this exercise. “Point your arms and legs towards the ceiling, then lower your arms down and around until they’re at your sides. That’s one rep – do 10-12.”
Single leg stretch
If you want your body to function in perfect harmony while you’re running around the pitch, you need to build a strong core. “Put both hands behind your head and engage your abs. Extend one leg, then do the same on the other side. Moving one side while the other is stationary will test your core.”
Single straight leg stretch
Tight hip flexors and sore hamstrings are common problems among footballers after a hard 90 minutes, but this lower-body move will quickly loosen you up. “Hold your left leg at a 90-degree angle pointing towards the ceiling, then slowly lower the right. Swap legs and repeat.”