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Warm Up On The Field With The Single Leg Deadlift

The single leg deadlift is a powerful and effective strength training exercise. But it can also be used as a great warm up when incorporated with your other warm up exercises. It gives a good stretch to your hamstrings, and it activates your ankle, hip, and core. Many athletes perform this exercise with dumbbells or kettlebells, but as a warm up, all you need is your bodyweight.

While the single leg deadlift is a very effective tool to have in you soccer performance training, it can easily be done incorrectly. Proper technique is critical when performing this exercise. Here is how to perform the basic version of the single leg deadlift.

Technique:

Set up:

  1. Stand up with good posture and your feet together, with your knees bent slightly approximately 5-10 degrees.
  2. Keep your shoulders back through the entire duration of this exercise.
  3. Activate your core by bringing your belly button closer to your spine. You want to feel as though there is a belt tightening around your waist.

Execution:

  1. While keeping your shoulders back, use your hips to bring one foot back as far as possible.
  2. As you bring your foot back, slowly bring both arms forward so that they form a line with your shoulders, spine, hips, and knees.
  3. Bring your arms forward while simultaneously bringing you rear foot as far away as possible until your spine becomes parallel with the ground. Keep a slight bend in your knee.
  4. While performing this exercise, keep the moving leg as close to the stationary leg as possible. If your leg is swaying around too much, try using a chair as support.

 

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