Newsletter 12
The Single Leg Squat
Welcome to Newsletter 12 The Single Leg Squat. By including or working up to doing the single leg squat you will become stronger, more flexible and more coordinated. Furthermore the likely hood of injury will significantly decrease. You can do it with with body weight, medicine balls and/or sandbags. Benefits of the Single Leg Squat In order to properly complete a single leg squat you need to have or build the the strength of both the glute and quad muscles. In soccer there are stops, starts and change of direction. Most of this occurs on a single leg. In order to perform the single leg squat you need to have the following skills:
coordination, balance, strength, endurance and flexibility. Coordination is the neuromuscular system (nerves talking to the muscles) working through the challenges of the multiple tasks required to perform the single leg squat. Balance is the ability of the rooting of the connection between the ground and foot. There is a narrow base of support and the balance is challenged in an active form. Strength is required from the powerful muscles of the glutes and thighs for dynamic stabilization throughout the movement. Flexibility in this exercise arises from the range of motion need at the joints of the ankle, knee and hip. This is an advanced exercise and is challenging for younger soccer players. Let us take a look at this exercise and then the split squat which is more applicable to younger players. SINGLE LEG SQUAT w SANDBAG 1. Stand with your feet shoulder width apart.
2. Raise your arms such that your hands are at shoulder height.
3. Hold a sandbag between your hands.
4. Slowly lower your right leg by sitting back and allowing the left leg to move forward.
5. Lower the right leg until the thigh becomes parallel to the ground.
6. You should feel the pressure on your heel.
7. Push from the heel to rise up.
The split squat is more applicable to younger players; however as the younger player develops focus and concentration they may start to do the single leg squat.
Body Weight Split Squat
1. Stand with feet shoulder with apart and the arms forward.
2. Lunge forward with your right leg such that when the right foot contacts the ground the right shin is vertical and the right thigh is parallel to the ground. The left shin is parallel to the ground and the left thigh is vertical.
3. Keep the entire right foot on the ground and the heel of the left foot should be off the ground.
4. Both feet stay in contact with the ground during this exercise.
5. Begin the exercise from this position by straightening both legs by contracting the glute and quad muscles. Do this for a count of 2
6. Once the legs are straight lower the body by bending at the hip knee and ankle for a count of 3.
7. Hold for a count of one. Then repeat. 8. Complete one set with the right leg forward then repeat the same for the left.
9. Keep the stomach tight.
Pictures modified to conceal the identity of the young male athlete.=========== 2. Questions, Feedback, What do you want? ======== Welcome to our new subscribers. Thank you for subscribing to the Youth Soccer Fitness Results Newsletter.
Please give me feedback. I need to know what you want so that I can deliver. Obviously I will be sending information to you on a regular basis; however if you have ideas or issues you want resolved or a different perspective let me know.Thank you for subscribing.
I hope this information takes you, your child or team one step closer to the next level
Cheers! Yours in youth soccer fitness.
Mike Grafstein
B.P.h.Ed, CATC(C),CSCS,YCS,MT
www.youth-soccer-fitness.com
www.youthsoccer-power.com
www.soccer-nutrition.com
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