leg strengtheners - Tucson Soccer Academy

LEG STRENGTHENERS
(CHECK AGE/GENDER TABLE - FOR WORK REPS & REST PERIODS)
SPLIT SQUAT
Lunge position – drop back knee to a marker & return – add load SB/MB DB
REVERSE LUNGE
Start position feet together – step back with right leg to drop back knee to a
marker – return to start add running arm action  add SB/MB to press
out as you descend.
GLUTE BRIDGES
Feet flat + Knees bent – Squeeze Glutes together & Push Hips upwards –
Hold for period or Pulse up & down.
SINGLE LEG GLUTE BRIDGE
Feet flat + One Knee Bent + other Leg parallel – Squeeze Glutes & Push
Hips upwards – Hold for period or Pulse up & down.
HAMSTRING LEANS
Partner holds ankle or hook under chair – keep body straight – lean
forwards to point of failure – repeat to try & go lower each time.
FORWARD LUNGE
Start feet together – move one leg forwards – arms in running motion –
push back to start – move other leg – back knee to touch marker.
SPLIT LUNGE JUMPS
Start in forward lunge position – jump up & reverse leg position – rear knee
touches marker – arms in running position.
LATERAL JUMPS
Start on one side of obstacle – bend & jump across – repeat action.
SINGLE LEG SQUATS
Hands in front – one leg in front – squat down maintaining balance until the
top leg is parallel to the standing leg – push back to start position & repeat.
SQUAT JUMPS
Hands behind head – squat down & explode upwards – repeat.
ELEVATED SPLIT SQUATS
Rear leg elevated – hands behind head – squat down until rear knee
touches marker – push up to start – add load DB/MB