Does Improving The Combine Make You A Better Football Player Soccer Speed, Power and Strength – Five Lower Body Exercises For High School Soccer Players

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Soccer Speed, Power and Strength – Five Lower Body Exercises For High School Soccer Players

Are you an athlete looking to improve your performance or impress a varsity coach? Are you looking for a way to stand out on the football field so you can get a scholarship?

Face it, many soccer teams today are built on strength, power and speed. If the next player above you and you both have similar soccer skills, you are male or female, the coach will choose the better player. It makes sense. Why would a coach want a slow ineffective player?

So here are my top five exercises that should be in any soccer strength training program.

1. Dead Lift: The focus of this exercise should be to drive the foot to the floor during the lift portion of the exercise. I recommend you use the “Dead Lift Trap” bar. This reduces the potential risk of lower back injury.

This exercise is excellent for giving you base strength in the lower body. This keeps your body straight without slouching. This prevents rounding of the shoulders which can later lead to other shoulder, neck and head problems.

Beginners can start with no weights.

2. Single Leg Squat: This exercise combines strength, balance and power all together. First you need to develop the strength to complete this exercise with full range. Next you will naturally increase strength by adding weight to your squat. By increasing the speed of the exercise, you improve your strength, and if you increase your repetitions, you improve your endurance and balance.

This is an excellent exercise to prevent ACL injuries and ankle sprains.

3. Single leg squat with rear leg elevated This exercise is sometimes known as the “Bulgarian Split Squat.” This is another leg exercise. This exercise is performed by raising one leg behind the body on a bench or stool with the knee bent and the hip slightly extended. The other leg is moved forward.

Now you lower both the legs until the front thigh goes past 90 degrees. Then straighten both legs. It is considered for one representative. This exercise can be performed holding weights in both hands or holding a barbell between your shoulder blades as if you were completing a back squat.

You can start by using your own body weight.

4. Single leg jumps/hops This exercise is exactly what it sounds like. Measure a distance of about ten meters. Start with your right foot and jump the full distance. Jump back with left foot. Rest for about a minute and repeat the process two to four more times.

This exercise will help you land a header to build balance, speed and power.

5. Double leg jumps/hops Single leg hops are exactly what they sound like. Again you can measure about 10 meters. Cycle the entire distance then rest for a minute and repeat two to four more times.

For single and double leg hops you may want to continuously jump over hurdles. The choice is yours.

Good luck with your soccer season.

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