AUTHOR: Laura A. Sapper, ATC, SCAT
Made 2 Move loves us some Charleston soccer players! We've got something very cool to share with y'all! No matter if you play for a club team in Summerville or if you're getting ready for your high school season... everyone needs to be strength training. We have an awesome list of starter strength exercises for youth soccer athletes.
Dear Soccer players! Club soccer season is upon us. We hope that you have utilized some of the tools we gave you last month with our Dynamic Stretching and Warm-up techniques. These are essential for reducing risk of injury and optimal performance. If you missed it, check it out here. We are back this month to talk to you about another way to seriously reduce the risk of injury. Here at Made 2 Move, we love rehab and getting athletes back and better than ever after an injury, but keeping athletes on the field injury-free while becoming stronger, faster and more agile is our ultimate goal!. Today, we want to dig into our second tool – Functional Strength Training! These simple exercises are going to help make you stronger and more resilient against injuries by strengthening the muscles that protect your joints and increase your power on the field. We recommend adding these to your routine 3-4 times per week. These sport specific functional exercises incorporate the active movements that are specific to soccer and athletic performance. It is important to use dynamic movements in order to help reduce the risk of injury and perform at the highest level. Here are our top 6 exercises you can start incorporating into your training routine.
CLICK HERE Start with 3 sets of 8-10 reps In our opinion, the deadlift if the most beneficial lift to add to your routine. With one exercise, and done correctly, you can target every major muscle group and increase your strength and power. Stand with your knees shoulder-width apart. Lower your hips down and grab the barbell, keeping your head and chest up with shoulders back and down. Stand up with the weight and use your heels to push up. As you rise, push your hips forward as you reach the top of your movement, then lower down to start position and repeat. You can also try this with a trap bar if you have access to one which is an easier lift to master.
2. Box Squats
CLICK HERE Start with 3 sets of 8-10 reps This multi joint exercise will target your quads, hamstrings, and calves. Squats build lower body strength and can increase hip mobility when done properly. Start with your feet shoulder-width apart and rest the squat bar on your shoulders. Keep your chest and head up, bend at the knees keeping your hips back and squat down until you just feel your thighs hit the box and then power yourself back up to the starting position.