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Build your muscle strength for stronger kicks.
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Excellent soccer players are agile and strong. While ankle weights may not help you to become more agile, they can help you to gain strength. Using ankle weights while performing daily activities is controversial and can cause you to lose your good running form or result in injury. However, using ankle weights while performing strength training activities can help you to build your glutes and quadriceps - two essential muscles in soccer. Perform the workout at least three times per week to see results.1.
Warm up by walking or jogging for 10 minutes. Put ankle weights on your ankles.2.
Lie on your back on a mat. Bend your right knee and place your right foot flat on the floor. Straighten your left leg. Lift your left leg about 12 inches off the floor, keeping your leg straight. Lower the leg back down onto the floor. Do not lock your knee. Repeat eight times with each leg to strengthen your quadriceps.3.
Sit on a bench or counter with your knees bent. Your feet should not touch the floor. Straighten your left leg, making it parallel with the floor. Hold it there for 30 seconds. Lower your left leg back down. Repeat eight times with each leg to strengthen your quadriceps.4.
Place your hands and knees on a bench, with your knees bent 90 degrees. Lift your right leg into the air until your thigh is parallel with the floor, keeping your knee bent. Lower your right leg back down. Repeat eight times on each leg to build your glutes.5.
Remove the ankle weights from your ankles. Cool down by walking or jogging for 10 minutes.6.
Stretch your quadriceps. Stand up and hold onto a wall or a chair with your left hand for balance. Bend your left knee. Grab onto your left foot with your left hand. Pull gently with your left hand until you feel a stretch. Hold for 20 seconds. Repeat on the other side.7.
Stretch your glutes. Lie on your back on a mat. Bend your knees 90 degrees. Lift your left leg into the air so that your left calf is parallel with the floor. Place your right ankle on top of your left knee. Grab onto the back of your left thigh and pull it toward you. Hold for 20 seconds. Repeat on the other side.
- Start off with half-pound weights. Every two weeks add half a pound until you reach 5 pounds.
- If you feel pain while using ankle weights, stop using them.
- Do not use ankle weights while doing normal activities throughout the day such as walking or running, as this can result in injury.