Leg training is one of the most discussed and covered areas of fitness in the world of sports. There are many ways to practice your legs and this article will not cover all of those options!
Many people start their leg training with runs or exercises that emphasize the back and upper legs. The runs can be done on the beach, on a college campus, or even in your own home. The outdoor activities are great!
Some ways to improve your leg training is to do 1) walking breaks; 2) lunges; 3) step ups; 4) planks; and 5) 1-legged hops. All of these work the entire body but the plans and breaks are most noticeable on the leg muscles.
A kickback is a common fitness feature that features in many leg exercises. Many lunges and step ups include a step up or down that you must make back to your leg.
These features are useful because they help you focus on the tightness in your leg, and not your surroundings. Having this extra emphasis on your leg work can help you achieve better muscle definition and strength.
There are two types of kickbacks: forward and backward. The backward kickback is used more often and is illustrated in the picture below. It is used to get greater flexion of the knee or to add intensity to a leg workout.
The forwards include doing a single foot forward, doing both feet together, or doing one with no other exercise done around it.
A front kick is a trick footed kick where the weight is transferred onto the back foot instead of the front. This can be useful when you need to get a good kick on or you have limited kicking options on your other feet.
The back foot is pulled out and turned up just before kicking. The back leg is then kicked forward as the back foot is brought up. It looks like a regular kick but it is different because it has been changed slightly.
Front kicks are best done when the athlete has good range of motion and can get a good leg into the position. Most of this comes with time on Leg Presses!
When doing a front kick, it is important to keep your knee as soft and round as possible while kicking. If the knee gets stiff, then the boot will be forced down and out, which does not look very nice.
The back kick is one of the most common kicks in soccer. Made popular by the retirement of former striker Michael Owen, the back kick is now considered a “must” skill for players.
It is similar in look and feel to the front kick, but the back kick is slightly longer and will go higher if executed correctly. The back kick can be used on either foot, though he or she will need to practice it on her right foot due to its shorter strides.
To perform the back kick, step forward with your right foot and push through with your left. Then, slowly lower your left leg and kicked the ball with your right. This can be done in slow or fast speeds, it just depends on whether you want to increase or decrease the distance of the kick.
This skill can be practiced anywhere, but best while doing some easy stretches before kicking.
One of the most common leg exercises performed by soccer players is leg extension. This can be performed using a leg vase, or simply by standing on one foot and stepping onto the other.
The goal of this exercise is to reduce the amount of time the player has to spend on his back foot during the exercise. To do this workout, first get your first step up and then down.
You will want to do this several times per day, so be prepared to get some good work in. Most players start with about a 25-30% deficit between their two legs and then build from there.
This can be tricky to timing as some of the due to the length of play required for this to take effect.
The calf raise is one of the most basic leg exercises you can do. It consists of standing with your feet positioned about a foot apart, and then lowering your other foot into the ground. This should be performed quickly – if you take your time to practice it, it will get easier!
This exercise works the inner and outer thighs together, plus the inside of your knee. It also works the back of your legs. You can do this after a short or long run, or even on a lazy day.
Inner thigh raises: This is just as basic as the calf raise, but done with the opposite leg. You will need to be careful not to make this too easy or you will get tired very quickly.
Outer thigh raises: These are just as the inner thigh raise, but done with the same side as the inner thigh raise.
The deep squat is one of the most underrated exercises you can do for your legs. This exercise consists of standing with your feet together and holding a step up on each foot. You must keep your lower body relaxed and round as you hold the step up on each foot.
This is one of the more complicated workouts in this article, so let’s go ahead and start it off!
First, you pull your front foot to the side and place it on the step. Then, you push your back foot out and place it on the other side. You are now doing a steady leg stance leg raise. This requires quite a bit of control, so make sure to focus hard on pulling your feet under you and keeping a good level position.
Next, pull the legs in as far as possible and then do a soleus stretch – this is the working leg stretched out behind the knee.
A single-leg jump is one of the most basic soccer exercises a leg trainer can do. This exercise looks something like this:
You start on your left foot and then your right, then back again. When you get to the end, you switch feet and start over.
A single-leg jump is easy to do as long as you are careful. You need a good leg raise or other muscle support to keep your weight supported on the opposite leg.
The basic rule for a single-leg jump is to get your foot up on a step or lower step, get onto one leg, and then relax. You can do this as quickly or more slowly if you want.
Editor’s note: This exercise can be done in places where there are stairs, such as an elevator or staircase outside of a building.
A common leg movement performed is the swing. This movement is typically only done by very tall players or players with very long legs.
The swing is typically done in unison with another movement such as a step-step-swing. This allows both players to work on their balance and timing while moving.
This movement can be useful for people who struggle to get into good positions or who find it hard to get their body into the correct position in order to strike the ball.
It can also be useful for people who find it hard to develop strong legs due to injury or age. By working on the swing, players can improve their leg development even though they are not a strong athlete due to aging.
This article will talk about some different soccer leg training regimes players can use to improve their leg strength and recovery.