How to Get Big Soccer Legs
Goal, goal, a field of professional soccer runs between 100 and 130 yards, with a width of 50 to 100 yards. By executing this distance a dozen times in a game to kick a soccer ball can create some serious leg muscle. Off the field, football players to complete a series of intensive exercises regularly to keep your legs toned and ready for the games. The best way to have the legs of great football is to train as the players themselves. Some of these exercises will require some weight based on their level of strength, but others require nothing more than their own body weight and a pair of legs strong.
Things that you need
- 20 plastic cones
- The football field or other flat surface
- The equipment of the press.
- The equipment of undulation of leg extension /
- 2 dumbbells
Exercises without weights.
Sprint up to build strong legs and cardiovascular endurance. Run up a hill and run down, with a minute or less time resting on the bottom. The size of the hill will determine the number of repetitions, you can run, but you have to look at a hill where five to 10 repetitions is challenging, but not impossible.
To build the strength with double bounces, an exercise classic football. Stand with feet together, toes forward. Jump as high as you can and get your knees to your chest. As soon as their feet on the ground, jump out of a second time, bringing the knees to the chest again. The earth and return to its original position. Repeat 10 to 30 times.
Use your soccer ball to perform jumps. Put the ball on the ground and stand next to him. Jump on the ball to the other side, and then back again. Continue tirelessly to jump as many as you can. The higher the jump, better training for your upper thighs and calves.
Set your plastic cones in two lines of 10 cones each. The cones in each line must be approximately 10 feet away from each other, and the two lines should be approximately 5 feet away. Weave in and out of a line like you dribble a soccer ball. Weave through the second line as you return to its original position, keeping control of the ball through the course. You can also circumvent the course, alternating between the lines, or doing figure eights around cones that are side by side. This exercise works your legs while teaching you to control the ball.
Sprint, using the limits of a football field. Start at the finish line and sprint as fast as you can to the center line. Running back, then run to the penalty box and back. Then run to the line of penalty and back. These exercises are also known as suicide sprints, and you can do them in any field or flat surface. If you do not have a football field to practice, divide any surface into thirds. Sprint the total length of the surface and back, then run to the line approximately two thirds and back, and then the line of a third and back.
Exercises with weights.
Squat with the extra weight of a bar. Use a bar heavy enough that you can do three series of 12 to 15 repetitions, but you could not do many more. The number of repetitions and series is ideal for building muscle mass. To execute a squat, hold the bar behind the head and through your shoulders, toes pointed forward and the hip – width apart. Bend your knees and stretch your tailbone, as if you want to sit in a chair behind you. Keep your back straight. This exercise tones your legs and buttocks or the muscles of the buttocks.
Grab a weight on your shoulders. Starting in a standing position, feet first. A step forward with your right leg and bend your knees. Return to start, and then to go out with his left knee. Aim is three sets of 12 to 15 reps on each leg. This exercise works the buttocks and quads. You can modify this year through a reinforcement for the side with the leg instead of a step ahead. This is called a shot out of hand and also works on the buttocks and the quadriceps or the group of muscle along the front of your thigh.
Work your glutes, quadriceps and hamstring, conveying in a machine press leg. The typical leg press requires that you feel when you push a platform at an angle of 45 degrees with the feet. Implement three sets of 12 to 15 repetitions.
Work your quadriceps in a machine for the extension of the leg. Adjust the machine to which you are sitting in a vertical position and the lever quilted is just above his feet. Straighten your knees and lift the lever. This equipment can usually be converted into a leg, machine wave, by adjusting the seat to lie on his stomach. If not, use a separate machine leg waviness to work their limitations. To adjust the machine to the lever quilted is against the back of your ankle and then bend your knees to lift the weight. Use enough weight that you can do three sets of 12 to 15 repetitions, but little more.
Exercise your calves with increases of veal. For this exercise, stand up straight, feet on the ground. Press the tips of the feet to lift your heel up in the air. For the resistance, hold a bar behind the head and through your shoulders, or grab two dumbbells in his hands and under his shoulders. You should use enough weight to make only three sets of 12 to 15 repetitions.