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A soccer player must have both a strong core and strong legs. To achieve this there are several exercises available with a Bow Flex.


Most athletes need a solid core to build from. As with any construction, if the core is weak no amount of work on the outside can overcome that weakness.

The core of your body consists of your abdomen and some back muscles. As you probably already know, the best exercises for strengthening the abdomen are crunches.

The Bow Flex Ultimate 2 home gym has the widest range of exercises including abdominal. Strengthening your core is simple with these exercises:

Reverse crunch

Resisted reverse crunch

Seated abdominal crunch

Seated oblique abdominal crunch

Ab crunch with attachment

Trunk rotation

Standing oblique crunch


The most important tool a soccer player has is their legs. After building a solid core, it is time to go to work on the legs. With the Bow Flex, you can do these leg-strengthening exercises:

Leg extension

Lying leg extension

Squat (with attachment)


Ankle eversion

Ankle inversion

Standing hip abduction

Standing hip extension

Seated hip abduction

Calf press

Leg press

Leg curls and more

These will increase strength and power for kicking and maneuvering the ball down the field.

Other Exercise:

If you have ever watched a soccer game you know there is a lot of one thing, and that is running back and forth across the field. This takes a lot of stamina and endurance. While muscle building and strengthening is important, perhaps just as important is building endurance.

A great way to achieve this goal is with the Bow Flex Tread Climber. This machine combines the work out of a treadmill with the stepping motion of a stair climber. All this is wrapped up in a smooth elliptical movement that is easy on the joints. Increasing your heart rate and building long distance stamina is a breeze.

Bow Flex has the complete package for any athlete and that includes soccer players. If you are an aspiring player, do yourself a favor and train using either or both of these great Bow Flex machines.

For a soccer player to gain speed or get faster on the soccer field, learning these seven skills will help them develop blinding speed. Running faster is a skill that once learned will pay dividends for years to come. I have taught the following 7 skills for over the last 10 years to help soccer players get faster on the field. Practice these 7 skills every day and in one week you will be faster than you were a week ago. I hope you enjoy them and can use them to help yourself or your team get faster.

If we look at how a soccer player runs, there are 7 skills they need to learn in order to get faster. Developing proper running mechanics can increase a player’s speed almost immediately.

As an example, if you look carefully at how a soccer player runs, you will see that changing, perfecting, modifying their mechanics can have a drastic change in their performance. So let’s look at it more closely.

  • Proper running mechanics starts with proper arm drive.
  • Thirty percent (30%) of a players power comes from their arm drive. Proper arm drive starts with creating quick, powerful movements with your arms. Keeping the arms locked at 90 degrees and have them drive straight back (simulate reaching back for your back (hip) pocket and thrusting if forward to shoulder socket height will create the proper arm drive. One important key to getting faster is this, the faster you move your arms, the faster your feet will go. Increasing stride frequency will increase a soccer players speed.

  • In addition to proper arm drive a player needs to be relaxed when they run too.
  • Relaxing the face, shoulder and hands allows for a soccer player to become faster as well as they are not fighting themselves when they run. The more relaxed the upper body is, the faster a soccer player will run.

  • Along with proper arm drive comes forward lean.
  • In order to accelerate to the ball, a soccer player must create a forward lean where their hips are slightly in front of their feet. A good way to work on this skill is to do a wall drill. A wall drill is where the soccer player stands approximately 2-3 feet away from the wall and places their hands on the wall (shoulder height). Have the soccer player run in this position for up to 5 seconds will simulate how the body should be leaning forward while they are accelerating.

  • Proper Knee Lift is the next skill to learn.
  • Driving the knee up to near belly button height assures that the soccer player is getting the best possible stride length possible. Proper stride length is one of the keys to increasing speed. Even adding 2-4 inches to a stride length can allow a player to cover an extra 2-3 feet over 10 strides. These 2-3 feet could be the difference in scoring or defending goals.

  • If the Knee is up, then the Toes should be too!
  • Having the toes up when you accelerate allows the foot to land on the front part of the foot. This is critical for a player to be explosive and to get faster.

  • Ground contact.
  • As we just learned having the toe up (dorsi flexing the foot) allows for the soccer player to have their foot strike the ground on the front part of their foot. When a soccer player accelerates, if they land on their heel first (or flat footed for that matter), all of their energy went right into the ground through their heel plus it takes more time to have the foot roll forward and then push off the front part of the foot. Landing on the front part of the foot initially saves a lot of time plus is way more explosive.

  • Linear Symmetry.
  • When a soccer player runs, they should be running so that the toes, ankles, knees and hips are all in a straight line or linear motion. Gaining proper linear symmetry will enhance any players speed. In other words there will not be any wasted movements from the player, allowing them to run at their greatest potential.

    If a player works on these 7 skills every day, in one week they will be a faster, more explosive soccer player!

    Have a great day!

    Rock icon Jon Lord, who co-wrote “Smoke on the Water,” passed away last week. He was influential over several genre of music throughout his life, but he will best be remembered as a founder of the group Deep Purple.

    With the band, Lord managed to record several other huge singles, such as “Hush,” “Woman from Tokyo” and a cover of Neil Diamond’s “Kentucky Woman.” They also made several million-selling albums, including Machine Head, Who Do We Think We Are, and Burn.

    In addition to their successful discography, Deep Purple remains one of the few bands that actually took its name after a song. It is somewhat surprising that a hard rock band chose for its name a 1933 song made famous in the big band era and written by songwriter Peter Darose.

    Here are other well-known bands who got their names from song titles.

    John Wesley Harding

    Wes Tace is basically a one-man band, whose lyrical talents make him worthy of naming himself after a Bob Dylan song and album.


    This modern rock band shares the name of a classic album and track by Ian Anderson and Jethro Tull.

    Moody Blues

    Founded in the 60s as part of the British Invasion, this long-lived band named itself after the song “Moody Indigo” by Duke Ellington.

    Rolling Stones

    This legendary band paid homage to Muddy Waters, who recorded the blues tune “Rollin’ Stone.”

    Billion Dollar Babies

    After Alice Cooper went on his own to record Welcome to My Nightmare, the remaining members went on to record their debut Battle Axe under the name of the band’s most famous album.

    Boys II Men

    The pop group named after a song by New Edition found chart success in the 90s.

    Death Cab for Cutie

    Ben Gibbard’s beloved indie band got its unusual name from a song written by Vivian Stanshall and Neil Innes.

    Panic at the Disco

    The alternative band derives its name from a song title by the group Name Taken.


    Thom Yorke and his group dug into the vast discography of rock legend David Byrne to find their name. The song comes from the Talking Heads True Stories album.

    Dark Horse

    The new band formed by rock veteran Paul Robert Laine turned to Beatles guitarist George Harrison for their name. It is the title track from Harrison’s best-known album, as well as serving as the name of his record label.

    His full name is Edison Arantes do Nascimento. He was born 23 October 1940, in Três Corações, Minas Gerais, best known by his nickname as Pelé a Brazilian soccer player. Pelé named as one of the 100 Most Important People of the 20th Century in 1999 by Time Magazine. Pelé is recognized as a legend and the best football player to ever play the game.

    Pelé began playing professional football while in his teens. He assisted Brazil win its first World Cup victory in 1958. His performance that he has shown in the finals, including scoring two goals, made Pele an international impression. He participated for the professional Brazilian team Santos too from 1956 to 1974 and made contribution scoring more than 1,000 goals as long as his time with the club. Pele was the greatest football player ever, making score over 1200 goals in a glittering career that brought World Cup and World Club Championships as well.

    When fans of soccer have a discussion concerning the greatest player of all time you will think over the skills of Pele, Maradona, Best and a number of other soccer legends but can anyone match the remarkable biography of Pele? Pele made score an astonishing 1281 goals in a career that covered 1360 games. That is almost an average of one goal per game. Pelé’s statistics are incredible.

    Pelé was named second for the “Sportsman of the Century” award in 2000. And the legendary Muhammad Ali got the honors.

    What mentioned below are some of his great Awards he achieved:

    1977: North American Soccer League Champion

    1978: International Peace Award

    1993: National Soccer Hall of Fame

    1999: Athlete of the Century

    2000: Footballer of the Century

    2000: Laureus World Sports Awards Lifetime Acheivement Award

    2000: Sportsman of the Century

    2005: BBC Sports Personality of the Year, Lifetime Achievement Award

    2007: FIFA Presidential Award

    In the past, sporting goods were only made available for professional athletes. Today, sporting companies are taking every opportunity to supply sports equipment to the public. If you want to purchase exercise equipment to improve your recreational sporting skills, you can consider taking into account the durability, versatility and costs of the equipment.

    The factors to consider when choosing sporting apparel include:

    · Price

    Sporting activities are adored by many people around the globe. To benefit from these sporting activities, many people need specific outfits. You can consider purchasing the right sporting apparel from stores within your locality. To benefit from major cutbacks, you can consider visiting virtual stores as well as public auction sites. You will be able to find affordable clothing here. Many of the online stores offer competitive selling prices. For instance, you can consider visiting an online store that offers soccer jerseys.

    It is possible to buy high quality apparel without spending a substantial amount of money. If you consider some online stores you will be in a position to find many fantastic bargains. You can also find used apparel that you will love at competitive prices considering sports apparel from popular manufacturers are expensive.

    · Comfort

    When you are considering the sporting goods the sports uniform comes to mind. When you are choosing the sporting apparel, it is important to consider the comfort of the clothing. It should be able to soak up sweat and generate a sense of lightness. The clothing should also be in a position to withstand the sporting rigor. Therefore, a rugby player may not do well playing the sport with clothing normally worn by basketball player; they are likely to get ripped off or torn. A soccer player may also not wear sporting apparels worn by basketball players.

    · High quality and stain resistant fabric

    Considering that sporting apparel is usually beat up daily and they often get dirty enduring daily washing, it is important that they are designed out of high quality and stain resistant fabric to ensure the clothing last longer.

    · Size

    When it comes to choosing sporting apparel, it is equally important to select the right fitting apparels. Loose clothes are likely to make you fall. On the other hand, tight-fitting clothes are likely to cause discomfort.

    · Other factors

    Other factors to consider when choosing the sports apparels include the style/design, color/pattern, appropriateness for occasion, durability of garment, versatility/multi-use, breathability of fabric, allergens in fabric, alterability, washing/cleaning instructions, ability to match with the existing wardrobe, prestige factor/designer label, wrinkle resistance, weather resistance, warmth, formality and functionality.

    Suffering from reactive hypoglycemia can be a true pain in the butt. This is especially true if you have recently been diagnosed with the disorder. This is when you probably have lots of questions. You have to know what to eat, when to eat and all sorts of other things. Below are a few tips that may help you combat this frustrating problem.

    Always Eat Breakfast

    So many people these days are in a hurry. – Busy, busy, busy! There’s work, kids, church, baseball, soccer, grocery shopping. – People stay busy. However, you can’t skip breakfast. So don’t do it! This meal sets the stage for the rest of the day. Every morning, I always have a protein shake that includes raw oatmeal, protein powder, almond milk and almond butter. This type of shake in the morning gives you the nutrients you need to have sustained energy and not crash. Do not eat sugary cereals for breakfast or things like donuts and coffee. This will not work in your favor. Most likely it will ruin your day. So always remember to eat a healthy breakfast. (More on types of foods on down.)

    Eat on a Schedule

    The most important thing when dealing with reactive hypoglycemia is that you eat on a schedule. Always know when your next meal or snack will be. And watch the clock. Do not go more than 3 hours without eating a healthy snack. I often use alarms on my smartphone to remind me that it is time to eat a meal or a snack. This can come in very handy for people that are very busy and/or on the go. So again, do not miss a meal!

    Eat the Right Thing

    Of course, if you are eating on a schedule, but eating the wrong thing, you aren’t doing yourself any favors. If you suffer from this disorder, you’ll want to eat foods that are low on the glycemic index. This means foods that do not spike your blood sugar. Examples of these foods are oatmeal, berries, nuts, eggs, most vegetables, brown rice, sweet potatoes etc. Also you will want to limit alcohol coffee and cut out all sugars if you can. If you must cheat and eat some sugar, do it after a healthy meal of protein, fiber and healthy carbs. That’s what works for me anyway.

    And again, always check with your doctor before starting any new diet. Especially if you are on medications or currently have any other health conditions.

    Nowadays, families are busy buying their kids the right sports cleats. While it is difficult to find the best cleats, you can buy the right pair by keeping a few tips in mind. This will help you narrow down your choices. Here are our tips to help you.

    Measure Your Kid’s Feet

    First of all, you should have your kid’s feet measured. For more accurate results, you should measure your kid’s feet when he is standing up. One foot may be slightly bigger than the other, which is normal. However, you should go for the shoes that will fit the bigger foot.

    If possible, you should measure your kid’s feet in the evening, as the feet tend to be the biggest at the end of the day. Moreover, make sure your kid is wearing socks before you ask him to try the shoes in the store.

    Comfort Should be Your First Priority

    Aside from buying the right size shoes, make sure the shoes are comfortable. Buying the shoes with the idea that they will loosen up with time is not a good idea. Instead, what you need to do is ask your kid to put on the shoes in the store and then walk around for a while. If the shoes are one size smaller, they will cause pain in your kid’s feet. On the other hand, one size bigger shoes will cause blisters on the feet. So, keep trying different shoes and stick to the one that fits him the best.

    Consider the game

    Basically, different games require different types of cleats. While both baseball and soccer cleats offer stability while playing, soccer cleats are designed with a little bit narrower upper so the kid has a better control on the ball.

    Aside from this, if your kid plays soccer, make sure you buy him a cleat made from a synthetic material. Artificial materials don’t absorb as much water as the natural materials. Moreover, football cleats should extend up to the ankle to give additional support.

    Know the Requirements

    Make sure you know the sports requirement your kid is taking part in. Based on the age and sport of your kid, the requirements may vary. Rubber cleats, for instance, are ideal for soccer, flag football and t-ball. But if a game is played on an artificial turf or indoors, your kid won’t be allowed to put on cleats. Moreover, i9 sports program won’t allow metal cleats either.

    It’s also a good idea to shop at online stores. Make sure you check out multiple online stores for comparing prices and varieties. Good shoes will help your kid focus on the sport and have a great time.

    In short, you should look for a cleat that will fit you well. This will ensure that your kid is going to have a happy sports season. It’s also a good idea to ask questions to the assistant at the stores. They will tell you the difference between different brands and styles offered at the store.

    If an athlete is hurt, they cannot play in front of college coaches and will never get seen. If an athlete is wasting their time with the wrong training methods, when they do get their chance they will not perform to their potential or above it. There are many resources out there on soccer training of various kinds. Books and DVD’s galore on soccer skills and tactics training and more than a handful about athleticism for the beautiful game. While there are certainly some good resources out there on the skills and tactics side of things, I cannot say I am very impressed with what is out there for the athletic development side and believe me, I have seen a lot of it! In fact the best athleticism for soccer product I have ever seen was the old Ajax (most popular soccer club in Holland) Speed Training Tape Series. They did a tremendous job differentiating between the different types of speed related to soccer. The footage of former superstars like Patrick Kluivert, Dennis Berkamp, Edgar Davids, Marc Overmars, Nwanko Kanu, and Clarence Seedorf was incredible to watch. The physical speed, technical sharpness, and motivation in each exercise they displayed was incredible. Compared to today’s standards their strength training methods are outdated as they used a lot of isolation and machine training but nonetheless, it was a great video.

    Old School Ajax, One of the most athletic teams ever

    If you are a soccer player, coach, or trainer looking to improve your individual or team’s performance, you are in the right place. The following are 5 of the most common mistakes I see in a soccer player’s preparation.

    1. Soccer players don’t play enough small sided

    I know we’ve all heard about how the South Americans play street soccer and there is something to be learned there. When I was 15 I started playing pickup soccer and small sided (1 on 1 included) as much as I could and within no time my performance shot up. Its simple- as your skills continue to improve from so much time on the ball in game situations and you become used to being in certain “soccer dynamics” (shielding the ball, finding a free player under pressure, etc), those improvements will transfer over to games and magically you are all of a sudden a better soccer player.

    2. Soccer players don’t work on their specific skills enough

    Shooting, passing, dribbling, and individual defense all require time spent perfecting them. Europeans spend hours on passing with the right weight, at the correct angle, and to the correct foot. The outside players spend hours perfecting their serve of the ball into the box. Strikers finish and defenders work on getting their long balls to resemble a lazer beam. On tv in the English Premier League they make it look easy because they put in the time when the cameras are off. Sorry but twice a week at club practice aint gonna cut it. You need reps.

    3. Soccer players are weak

    There are definitely some soccer players out there who are strong, (usually they are the fastest on the pitch), but for the most part, soccer players are far too weak. How does strength help? Well, strength is the foundation on which all other athletic attributes are built on. Strength is highly related to power since the stronger you are the faster you can move a significant load such as your body.

    From famous sports scientist and Powerlifting champion Dr. Fred Hatfield:

    Elite athletes develop the ability to generate maximum tension in less than three quarters of a second, perhaps even in as little as a half a second. That’s one of the factors that make them so great. They’re able to reduce the amount of time it takes to generate maximum tension.”

    Hopefully you realize the importance of getting strong so that you can generate a lot of force. Then it is a matter of getting good at developing that force in a short amount of time specific to the movements of your sport. But if you never have the strength or force to begin with, you will be pissing in the wind!

    Another benefit of strength training is that you will also be improving your body’s resistance to injury and its ability to recover.

    4. Messed up ankles, knees and hips

    Too many players rely on ankle taping. Unless you are just coming back from an ankle injury, it might be a good idea to toss the ankle brace or tape. Your ankle is designed to be mobile and if you take it away by restricting it there, you will have to compensate by finding mobility at the knee. Last time I checked, your knee is designed to hinge, so not a good thing when you increase the chances of your knee twisting and bending other ways.

    Lift weights and get your glutes and hamstrings strong (hip thrusts, glute ham curls, good morning and RDL variations, back extensions done properly, etc.) Do some barefoot work or get the vibram five fingers. Finally, do some dynamic movements to improve on your foot stability, balance, proprioception and quickness simultaneously. Low grade plyos work great where you are hopping around on one leg different directions.

    5. No Recovery Work

    I am always amazed at how many soccer players don’t know that the positive things that go along with training hard occur when you’re not training. You basically damage your body while training, then rest in order to come back better. Rest is when your body repairs the damage and in an attempt to better handle the stress it knows is coming in the near future, it super compensates.

    Foam roll your quads, calfs, groin and adductors, tensor fascia latae, and ITBand. Do mobility exercises before each training session and stretch after training to reduce recovery time and restore tissue length.

    Sleeping enough in the right environment, eating well, static or dynamic stretching, icing, foam rolling, massaging, napping and contrast therapy if you have the pain tolerance are all great tools. Don’t pass them off!..they are integral to your complete development!

    The history of Brazilian soccer is a disorganized one and it comes as no surprise that its origins has many a version! This British sport is said to have arrived in Brazil during the end of the nineteenth century.

    One version of the advent of soccer in Brazil claims it all started with the arrival of British and Dutch sailors to the country. The locals learned the ropes of the game from these sailors on the beaches of the north eastern coastline. Another version gives credit to a certain Mr. Hugh as the ‘father of Brazilian soccer’. It seems Mr. Hugh was the first person to teach the game to the workers of the São Paulo Railway back in 1882. Yet another version prefers a Mr. John as the first coach of soccer, who taught the skills to a team of Leopoldina Railway workers sometime in 1875.

    Now, if that’s not confusing, what is? Well, there’s one more version that most people espouse as the ‘true story’. According to this popular version, Brazilian soccer owes Charles William Miller for bringing the game to the country. Born in Brazil in the year 1874, Charles left for England for his studies at the age of 10. It was there that he was first came in contact with the sport. Charlie was a natural and soon became a deft dribbler and a free kick and header specialist. An accomplished striker, he won school honors that gave him entry into Southampton Club, and later, the Hampshire County team.

    On his return to Brazil in 1894, he brought with him some soccer gear, a rule book and his skill. He formed the first Brazilian football club, the Sao Paolo Athletic Club (SPAC), and even came up with a few new rules! SPAC went on to win the first three championships with Mr. Miller at the helm. His football skills were far superior than his team mates and the ‘Chaleira’ – a football move invented by him saw him flick the ball with his heel – was named in honor of him. This move is still used by the legends of Brazilian football! The greatest names of the game, Pele, Socrates and Rivelino owe a lot to this pioneer of Brazilian football…

    The first official match in Brazil was played in São Paulo back in 1894. Charles Miller had invited the English football teams from Southampton and the Corinthians Club to play against SPAC and other local teams. Charles had so much respect for the Corinthians sense of fair play, he even named a local team after them! And with that, one of Brazil’s most popular club was born… It went on to become Brazilian Champion in the year 2005 and had some of the best players Brazil has seen on its roster.

    In 1988, SPAC commemorated its centenary with a match against the English Corinthians! The final match had legends like Socrates and Rivelino on the local Corinthian side playing against their English counterpart. The local team was leading 1:0, when Socrates, in the spirit of Corinthian fairness, agreed to change his soccer jersey to play for the English team!

    Well, those were the early years of Brazil’s love affair with football. It went on to make history as five time World Cup champion and is the only country to have qualified for all 17 World Cups in the tournament’s history! Until 2002, Brazil had lost only one World Cup qualifier in 70 years of playing! With its elegant dribbling, lightening speed passes and precision scoring, Brazilian Futebol has been likened to ballet dancing, and more recently, to the rhythmic samba!

    His complete name is Zinedine Yazid Zidane. He was born on 23 June 1972 in Marseille, France. He has nickname of Zizou. He got his start in soccer at an early age, when Zidane played for the club of US Saint-Henri. Zidane is an ex-French World Cup-winning soccer player. His playing position in the field is as attacking midfielder. Even if regarded as a brilliant player even from the time when he was a youngster, nobody imagined of Zidane as a considerable contender to Platini’s place as the best player in the history of France.

    Zinedine Yazid Zidane experienced playing for some senior clubs, and they are Cannes (1987-1992) and Girondins (1992-1996) in France, Juventus in Italy (1996-2001), and Real Madrid in Spain (2001-2006), winning main championships and cups with every team.

    He was regarded as one of the finest contemporary footballers. The achievements of his career contain assisting his national team of France gain the 1998 World Cup and Euro 2000, as well as with Real Madrid winning the 2002 UEFA Champions League. In 1998 he was entitled the European Footballer of the Year. And also a four-time was named world footballer of the year 1998, 2000, 2003, and 2006. In soccer history Zidane became the most costly player while Real Madrid got him for 46 million pounds (approximately $66 million US Dollars). His colleagues on Real Madrid included big names Luis Figo, David Beckham, and also Ronaldo, amongst others by 2003.

    In 2001, Pelé include Zidane in the list of the 125 greatest living soccer players. A flamboyant midfielder, in the World Cups of 1998 and 2006 Zidane gained the Golden Ball as the most worthwhile player. After leading France to the finals of the 2006 World Cup, Zinedine Yazid Zidane got retirement from professional soccer.