Strength Training Exercises
For The Lower Body
Strength training exercises for the lower body for youth soccer players should include the squat.
It is a "natural movement that we need for both day to day activity and sports performance. It is a good exercise for building leg strength of the quad, glute and hamstring muscles. It has many variations in the way it may be performed. The pictures below illustrate a body weight squat and a "sandbag bear hug" squat.
Body Weight Squat for Strength Training of the Lower Body
1. Stand with your feet slightly wider or shoulder width apart. The feet may be turned out slightly.
2. Raise your arms forward such that both the elbow and hands are at shoulder height.
3. Lower the body by bending at the hips and knees.
4. The pressure should be felt at the mid-foot or heel.
5. Lower until the thighs are parallel to the ground.
6. As you rise to return to the starting position imagine your glutes becoming strong and tight. Squeeze your buttocks tight.
The squat gives you lower body strength
*** KNEES DO NOT GO PAST TOES!!!***
Bear Hug Squat for Strength Training of the Lower Body
1.Hold the sandbag by wrapping your arms around it
2.Keep the stomach tight.
3.Lower the body by bending at the hips and knees.
4.The pressure should be felt at the mid-foot or heel.
5.Lower until the thighs are parallel to the ground.
6.As you rise to return to the starting position imagine your glutes becoming strong and tight. Squeeze your buttocks tight.
The purpose of the Bear Hug Squat as a strength training exercises for the lower body is to help with both “core” stability and increase leg strength. ***KNEES DO NOT GO PAST TOES!!!***
SQUAT WITH SANDBAG 1. Start with the sandbag or medicine ball held by both hands.
2. Place the hands such that the palms are facing up and the elbows are close to or at shoulder height.
3. Lower the body by bending at the hips and knees.
4. The pressure at the foot should be felt in the mid-foot or heels.
5. Lower until the thighs are parallel to the ground
6. As you rise to return to the staring position imagine your glutes becoming strong and tight. Squeeze your buttocks tight. *** KNEES DO NOT GO PAST TOES!!!***
Strength training exercises for the lower body are courtesy of Youth Soccer Power Unleashed(c)
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