Activation exercise for soccer will activate the muscles to be used, as well as the nervous system that operates those muscles. By getting the nervous system involved, the muscles will respond better and faster. This is not a strength training exercise it is simply to turn-on the muscle so that they are ready for practice.
- Cork Hip Lifts Lie on your back with your knees bent. Pull your toes and ankle towards your shin so that only your heel is touching the floor. Grab one knee with both hands and pull it towards your chest. Make sure to keep your belly drawn in.
- Keep your balance with the heel that’s on the floor then lift your hips up as high as you can. Try to make a straight line with your torso and the planted knee. Hold for one second. Lower your hips and repeat.
- Hip flexor press and hold Lie down with your legs straight then bend one leg and pull it up towards your chest until it forms a 90 degree angle with the floor. Grab the bent knee with both hands.
- In the same motion, push your knee up towards your face while you push it back down with your hands. Focus on keeping it steady so there’s no visible movement, repeat with the other leg.
- Heel walks Walk on your heels with your toes off the floor.
- Toe walks Walk on your toes with your heels up
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