In any type of strength training for soccer players, it is imperative to build a solid foundation from scratch. Exercises in which a player sits in a seat and stretching their leg or lying on their stomach and curving their hamstrings are of no functional and preventive value.
Unfortunately, there are still some misinformed coaches who give false information about football fitness and building leg strength. In particular, the leg extension exercise is given to improve punching force.
Here are three reasons why leg extensions and hamstring curls are bad choices for building leg strength.
1) Football is played primarily on one leg with either foot in contact with the ground. Neither the leg extension nor the hamstring exercise provide this opportunity. When in a match does a soccer player lie on the ground and bring his butt to the ground or sit on the grass and straighten his leg? These exercises isolate the quadriceps muscle group or the hamstring muscle group and place unwanted tension in the hip area.
2) Sitting or lying down on one of these machines helps prevent the integration of the deep abdominal muscles as well as the buttocks muscles. As you know, a strong “core” and strong buttocks lead to lower body strength and power.
3) The ligaments that support the knee are stressed inappropriately (too much stress on the ACL) or not at all. Remember that these exercises were designed for bodybuilders to isolate these muscles. These guys and girls do a lot of poses and don’t need to stop, start, and change direction.
Here are three exercises to build leg strength to run faster and kick harder:
1) Any form of one leg squat. This exercise can be done in several different ways. You can squat with the air leg in front or behind you.
2) Kicking action in motion with resistance. Stand with your feet shoulder-width apart. Place a band above or below the knee of the striking leg. Make sure the group is anchored behind you. Now take a step forward with the sole leg, then continue with it in a kicking motion with the other leg. This exercise emphasizes both the punching leg for resistance and the soles leg for single-leg strength and balance.
This type of exercise is closely related to the action of kicking in a football match.
3) Curl Stability Ball. Lie on your back and place your heels on the stability ball. Lift your hip up in the air and then wrap the ball towards you and away from you. Keep your butt tight. This combines the abdominal muscles and the buttocks muscles with your hamstrings.
Keep in mind a few points about these exercises;
A) They include the abdominal and gluteal muscles.
B) Actions are closely related to movements in a football match.
VS) They protect the knee joint.
So there you have it. Be well informed before you start building leg strength for your football fitness.