Soccer Exercises

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To Prevent Injury Try The Bulgarian Split Squat

The Bulgarian Split Squat is one of my favorite exercises for a soccer player for many reasons. First, it puts the body in a position of the end range of a stride. Your muscles are strongest at the midrange of a contraction and weakest at the end ranges. By putting the body in this end range position, your strength gains will increase by focusing on the weakest area in the range of motion.

Use This Dynamic Exercise To Prevent Soccer Injuries

Wave reaches are a must in every soccer players injury prevention program. As ankle and knee injuries are common in soccer, this exercise can address and help prevent both. It does so by improving kinesthetic awareness, glute strength, and overall lower body strength.

Improve Your Strength For Soccer With The Pullover To Stand

If you want an overall body strength exercise, this one will do the trick. The Pullover to Stand is an advanced exercise that will challenge your entire body. It strengthens your trunk, hips, legs, and it can be a great power exercise if you incoporate a jumping movement with it

5 minutes of quick and easy hip strengthening- part 3

In this 3 part video series I demonstrate exercises using a 22” long loop band from Power Systems. You can use a resistance band with handles or a long strip of latex band. These bands can be an inexpensive way to get resistance for these common exercises and are easy to carry. In this last video series I demonstrate exercises on your hands and knees.

5 minutes of quick and easy hip strengthening- part 2

In this 3 part video series I demonstrate exercises using a 22” long loop band from Perform Better. You can use a resistance band with handles or a long strip of latex band. These bands can be an inexpensive way to get resistance for these common exercises and are easy to carry. This second set of exercises while on your back will work your inner and outer thighs, hip flexors and extensors and your lower abdominals.

Maintain your position against a defender with combo soccer lunges

Maintaining your position against a defender requires shoulder strength, stability and good body mechanics. This lunge move with rotation trains your upper body to maintain contraction while your trunk rotates. Imagine if you are trying to roll off or around a defender as your arm comes around and pushes into them. If your shoulder is weak you will not be able to roll off with power or fend them off from pushing you around.

4 Way Hip Exercises With A Band- one of the best exercises for strength and stability

Soccer is a game played on the solid ground and in the air. I always sit in amazement of how the body moves when I watch over the field.  A player steps on one foot and maintains postural stability, sometimes against a defender, while leaning at an angle. Then the player manages to trap a ball or flick it in the air while the other leg is unsupported. The ability to stabilize on one foot and carry out a completely separate task with the other unsupported foot is quite skillful. How can you performance train for these situations? And how can you recover from an injury and be able to return to these tasks?

How to perform the lateral lunge

The lateral lunge can be used for a variety of training purposes. Many soccer teams and performance coaches will typically use it as a warm up exercise. It is not typically used as a primary strength building exercise, but if you are just starting out and do not have any strength building equipment, it can be very effective and easily modified to increase resistance.

How to perform the basic lunge

The objective of the lunge exercise is to increase the overall strength of your hips and legs. Many believe that performing this exercise will only increase the strength of your quadriceps. This is only partially correct. If performed correctly, the basic lunge can effectively strengthen your entire quads, hamstrings, and glutes! Moreover, it will also promote balance and stability of your lower body, which is great for soccer athletes.

Strengthen Your Upper Body with Suspension Training

Using your own bodyweight for resistance training is a great and safe way to improve performance. Utilizing equipment such as the TRX and Jungle Gym are simple and effective ways to train in even the smallest of spaces. The following group of exercises focuses on the upper body to enhance your play on the field.

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