The abdominal muscles provide much of the power and stability for kicking actions. The abdominal muscles are also very important for good posture and the protection of the lower back area. The best method of doing abdominal exercises is when the feet are not held down.

Other muscles located in the abdominal area are the hip flexor muscles. Strengthening and improving these muscles are important in developing powerful kicking actions. The hip flexor muscles can be developed better by utilising twisting movements and when the feet are held firmly in position by a partner:

Important safety information when players are working the abdominal region:

• The players should use slow and steady movements for all abdominal exercises - this ensures a good technique is followed and works the muscles much better
• Ensure the players keep a flat back and keep the neck in line with the body
• Use a full range of exercises to target all of the abdominal and hip flexor muscles, including twisting movements
• Ensure young players have adequate recovery time between exercises, to ensure they can maintain good technique
• To relieve pressure from the lower back area, make sure legs are bent at right angles at the knee during the exercises
• Make sure the head is up and the back is in line with the body to take pressure away from the upper spine.
• Do not use exercises that involve the players using straight legs. Lifting straight legs or circling them puts a lot of stress on the lower back.
• Do not let the players clasp their hands behind their head, as this puts unnecessary stress on the neck
• Ensure the players do not rush the exercises so that the there is a lack of technique
• Do not do more than 20 repetitions of each exercise without rest
• Do not push beyond touching your mid-thighs with your elbows in any exercise as this can put undue stress on the lower back.

Abdominal and hip flexor strength training drills:

Reverse Crunches

• The players lies flat on their back.
• Raise their legs and bend their knees so that they are at right angles to their body
• Rest their hands by their sides.
• From this position, use the abdominal muscles to slowly raise the hips off the floor and bring the ribcage and knees towards the forehead.
• Lower slowly back to original position, with control, maintaining tension on the abdominals throughout.

Crunches

• The players lies flat on their back with knees bent and feet flat on the floor
• Knees should be at a right angle to the body.
• Cross hands over the chest, so that each hand rests on the opposite shoulder.
• Keeping the head in line with the body and looking upwards, lift the body with the abdominals until the elbows elbows touch the bottom of the thighs.
• Slowly lower with control back to start position, maintaining tension on the abdominals throughout.

Twisting sit - up

• The players lies flat on their back with knees bent and feet flat on the floor
• Knees should be at a right angle to the body.
• Place one hand across the chest so that it rests on the opposite shoulder and keep the other arm out straight.
• Crunch up and immediately twist to touch the hand on your straight arm to touch the floor, by the hip on the opposite side to the hand - right arm, floor by left hip.
• Lower slowly with control, maintaining tension on the abdominals throughout.
• Repeat on other side

Seated kicks

• Sit on the floor with arms folded and feet raised off the floor, with knees bent.
• Maintaining balance and a straight upright position, slowly kick each leg out in turn.
• Maintain tension on abdominals throughout.

Twisted sit-ups with feet held - to strengthen hip flexor muscles

• The players lies flat on their back with knees bent and feet flat on the floor, with a partner holding the feet firmly down
• Knees should be at a right angle to the body.
• Cross hands over the chest, so that each hand rests on the opposite shoulder.
• Keeping the head in line with the body and looking upwards, lift the body with the abdominals
• Twist the body so that the opposite elbow touches the bottom of the opposite thigh - right elbow left thigh, left elbow right thigh
• Slowly lower with control back to start position, maintaining tension on the abdominals throughout.