Please do the following exercises.

1 – Tennis ball plank. ( Do as many as years you are old on each arm )

Focus on tightening your core muscles with straight back. Scoop the ball back in an upwards motion. Balance pads used in this video are optional.

2 – Move ball side to side. ( Do as many as years you are old on each arm )

For a core movement, this can be done as per below but without the push ups ( Although no one would complain if you did ) Use a normal ball if you don’t have a medicine ball, which this goalkeeper is using.

3 – One leg balance to “T” ( Do as many as years you are old in each leg.)

Focus on straight back and extending your leg out behind you as straight as possible.

4 – Superman’s ( 10 second hold ) x 3

Legs and straight arms off the ground.