health & fitness

Soccer Strength Training Exercises to Build Muscle

19 March, 2019 12:00 AM printer

Soccer Strength Training Exercises to Build Muscle

Strength training and power training will build strength and power, two very necessary components for speed, a vital skill in soccer. In order to be fast, you need to be powerful and to be powerful you need to train using powerful moves.

The following exercises utilize beneficial training methods while focusing on the posterior chain, a muscle group that includes the glutes and hamstrings, with the primary mover being the gluteaus maximus.

Forward BOSU Lunge

Stand with feet together facing the BOSU, blue side up, about 3 feet away. Step forward with your left foot, landing on the center of the BOSU. Once you catch your balance (which will happen quicker with time) flex at both knees to lower into a lunge. Push off of the BOSU, bringing your left foot back to meet your right and repeat on the other side. To make it harder, use the black side of the BOSU.

Bent Leg Deadlift

Start with your feet shoulder width apart, toes directly under a loaded barbell. Keeping your back straight, bend at the hips and knees to lower yourself and grasp the bar, shoulder width apart. This is your starting position. Begin the lift by simultaneously pushing through your heels and extending through the knees and waist, being careful to keep your back straight through out. Extend completely through the hips and knees, driving your hips forward against the bar. Pause, then slowly lower the barbell back to the ground, keeping the back straight, bending at the hips and then the knees.

Box Jumps

Stand facing a box positioned about 5 inches in front of you. The higher the box, the harder this drill. Bend at your knees lowering your butt to the floor while you swing your straight arms behind you. Jump, springing up through the legs and swinging your arms up for momentum to jump up onto the box. Land with both feet on the box your knees bent to absorb the impact. You want to be as light on your feet as possible, making as little noise when you land as you can. Stand up completely to get full range of motion in the legs while you lower your arms by your sides. Step down from the box and repeat.

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