Soccer fitness: leg extensions and hamstring curls are poor choices for leg strength

In any type of strength training for soccer players, building a solid foundation from scratch is imperative. Drills in which a player sits on a seat and extends their leg or lies on their stomach and curls their hamstrings lack both functional and preventative value.

Unfortunately, there are still misinformed coaches who provide incorrect information about soccer fitness and leg strength development. In particular, the leg extension exercise is given to improve kick strength.

Here are three reasons why leg extensions and hamstring curls are poor choices for leg strength.

one) The game of soccer is primarily played on one leg while either foot is 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 buttocks to the ground or sit on the grass and stretch his leg? These exercises isolate the quadriceps muscle group or the hamstring muscle group and place unwanted stress on the hip.

two) Sitting or lying on any of these machines minimizes the engagement of the deep core abdominal muscles as well as the gluteal muscles. As you know, a strong “core” and strong glutes lead to strength and power in the lower body.

3) The ligaments that support the knee are inappropriately stressed (too much stress on the ACL) or not stressed at all. Remember that these exercises were designed for bodybuilders to isolate these muscles. These guys and gals pose a lot and don’t have to stop, start, or change direction.

Here are three exercises to strengthen your legs to run faster and kick harder:

one) any form of the single leg squat. This exercise can be done in several different ways. You can squat with your leg in the air either in front of you or behind you.

2) Moving kick action with resistance. Stand with your feet shoulder-width apart. Place a band above or below the knee of the kicking leg. Make sure the band is anchored behind you. Now step forward with your planted leg and then continue with a kicking motion with the other leg. This exercise emphasizes both the kicking leg for endurance and the sole of the leg for single-leg strength and balance.

This type of exercise is closely related to the action of kicking in a soccer game.

3) Stability Ball Curl. Lie on your back and place your heels on the stability ball. Raise your hips into the air, then roll the ball toward you and away from you. Keep your buttocks tight. This combines the core muscles of the stomach and the muscles of the buttocks along with the hamstring muscles.

Note a couple of things about these exercises;
HAS) They include the abdominal and gluteal muscles.
b) The actions are closely related to the movements in a soccer game.
VS) They protect the knee joint.

So there you have it. Do some research before you start strengthening your legs for your soccer fitness.