Strength – bird dog control
Player extends opposite arm and leg while maintaining a stable core. This drill improves coordination and core stability.
Equipment
Exercise mat
Coaching points
- Keep back flat
- Move slowly
- Control limbs
- Engage core
Common mistakes
- Arching back
- Moving too fast
- Losing balance
- Poor control
Action video
Autoplay is muted for browser compatibility. Use controls to adjust playback.
Difficulty
Intermediate
Duration
30 seconds
Repetitions
15 × 2 sets
Touches
0
Related training actions
Explore similar soccer drills, training exercises, and football development actions from the iSoccer library.
iSoccer Drill
▶ View video
TrainingSpeed/AgilityStrength
Speed/Agility – slalom jumps
View action →
iSoccer Drill
▶ View video
TrainingSpeed/AgilityStrength
Speed/Agility – band resisted lateral high knees
View action →
iSoccer Drill
▶ View video
TrainingSpeed/AgilityStrength
Speed/Agility – band resisted Icky Shuffle
View action →
iSoccer Drill
▶ View video
TrainingSpeed/AgilityStrength
Speed/Agility – side drive with jump
View action →
iSoccer Drill
▶ View video
TrainingSpeed/AgilityStrength
Speed/Agility – reverse lunge knee drives
View action →
iSoccer Drill
▶ View video
TrainingStrength
Strength – side plank hold
View action →