27d • Strength Training
Why Soccer Players Should Train Myofascial Slings
Most soccer players train individual muscles.
The best players train movement systems.
Myofascial slings are groups of muscles connected through fascia that work together to produce speed, power, stability, and change of direction on the field.
Here are the 4 major slings every soccer player should understand:
1️⃣ Posterior Oblique Sling = The Sprinting Sling
What it does in soccer:
- Sprinting
- Accelerating
- Decelerating
- Striking the ball
This sling connects your lats to the opposite glute, creating the powerful cross-body pattern used every time you run.
Exercises:✅ Bird-Dogs✅ Single-Arm Rows (Split Stance)
Benefit: Develops more efficient sprint mechanics and force transfer from the upper body to the lower body.
2️⃣ Anterior Oblique Sling = The Rotation Sling
What it does in soccer:
- Shooting
- Long passing
- Crossing
- Changing direction
This sling connects the obliques to the opposite adductors (groin muscles), helping create rotational power through the trunk and hips.
Exercises:✅ Russian Twists✅ Cross-Body Mountain Climbers
Benefit: Improves kicking power while helping control rotational forces during cutting and turning.
3️⃣ Lateral Sling = The Single-Leg Stability Sling
What it does in soccer:
- Cutting
- Landing
- Defending
- Maintaining balance under pressure
Soccer is played mostly on one leg. Every sprint stride and change of direction requires pelvic stability.
Exercises:✅ Side Plank Hip Extensions✅ Side Lunges
Benefit: Improves balance, reduces knee collapse, and enhances change-of-direction performance.
4️⃣ Deep Longitudinal Sling = The Elasticity Sling
What it does in soccer:
- Sprinting
- Repeated accelerations
- Jumping
- Absorbing ground forces
This sling links the calves, hamstrings, and spinal muscles into one powerful chain.
Exercises:✅ Single-Leg Deadlifts✅ Kettlebell Swings
Benefit: Improves running efficiency, explosive power, and the ability to repeatedly sprint throughout a match.
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Why Soccer Players Should Train Myofascial Slings
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Soccer performance coach, Doctor of Physical Therapy & CSCS. Evidence-based training, recovery, and injury prevention for ambitious athletes.
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