Ashley Young: Improve your stability on the ball

Build core strength and hold off would-be tacklers with this exercise from England's wing raider


Lie on your back, placing your legs – from your heel to the top of the calf – on top of the ball. Inhale, lifting your hips in line with your ankles, knees and shoulders. Bring your knees back towards your hips, rolling the ball towards your glutes. Push the ball out to starting position and repeat.

What to do
Reps: 8
Sets: 3

More after the break


"This exercise is great for developing core strength and stability, both of which are vitally important to football. All your power comes from your core - when you go shoulder-to-shoulder with an opponent a strong core will help you keep your balance and stay on your feet."

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Music by: Nerbiz
Song: HHN beatbattle 2010 ronde1

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