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Pallof Press

The core's job in soccer is often resisting rotation — this is the exercise that trains it directly.

How to perform it

1. Anchor a resistance band at chest height and stand sideways to it.
2. Hold the band at your chest with both hands.
3. Press the band straight out in front of you without letting your torso rotate.
4. Return to your chest with control and repeat.

Coaching cues

• Resist the pull toward the anchor — that resistance is the whole exercise

Sets and reps

3 sets of 10–12 per side

Where you'll see this exercise

• Core Strength for Soccer: Anti-Rotation Training Explained
• Strength Training for Strikers and Wingers

Browse the full exercise library or return to the Strength Training for Soccer Players guide.