| Calling all soccer coaches: Being able to drive a ball | | | | up to 2 sets. Very important as well is to again make |
| farther on a goal kick is a matter of incorporating two | | | | sure the front knee when it bends does not go past |
| things! The first has everything to do with technique. | | | | the toes of this front leg. |
| Refining proper ball striking skills for a player is key, but | | | | Lateral Lunge walks: Same concept as the lunge walk |
| that is not what I want to focus on today. | | | | except now your steps are sideways, not forward. |
| The 2nd component to drive the ball farther has to do | | | | Again make certain that the player performs the |
| with strength....actually lower body strength. This is the | | | | movement with good form. Knee not flying past toes, |
| topic for today! If you can get your players stronger, | | | | hips are down. |
| this will not only help them in other facets of their | | | | Pogo Jumps for height: Imagine you are on a pogo |
| game, it will help them drive the ball farther too and | | | | stick. Start with legs open to shoulder width apart. |
| maybe even add 10 yards to their goal kick. When I | | | | Arms are placed in front of you at a 90 degree angle. |
| talk about strength, whether it is lower or upper body | | | | Drive the elbows back (like you are reaching back for |
| strength, I am referring to developing functional | | | | your back pockets with your hands) and then quickly |
| strength. You want to develop strength that allows | | | | drive them forward and up, propelling you upward. |
| your players to be stronger for the sport of soccer. | | | | Land softly on the front part of both feet, bends the |
| Below are some great lower body functional strength | | | | knees to absorb the jump and then repeat the |
| exercises that do not require any equipment and are | | | | process again very quickly. One set equals 10-15 pogo |
| appropriate for players 10 years and up. | | | | jumps for height. Work on building this up to 2 sets. |
| Prisoner squats: have the player place their feet about | | | | Prisoner Squat Hold: Have the player squat down and |
| shoulder width apart. Place their hands behind their | | | | hold the prisoner squat for 30 - 45 seconds all the |
| head and squat down (like you are sitting down into a | | | | while maintaining proper form. Work up to 45 seconds |
| chair). Try and keep your heels on the ground and | | | | or so and do that 2-3 times. |
| keep your head and chest up. Also, make certain | | | | I hope you enjoy these functional lower body strength |
| when you bend your knees, that your knees don't go | | | | exercise for your players to work on. |
| past your toes. 10-15 in succession equals one set. Build | | | | For more information on soccer skills and speed tips, |
| up to 2 sets. | | | | you can go over to my website and register to get |
| Lunge walks: have your player take a long stride (like | | | | soccer and speed tips delivered to your inbox every |
| they are walking) and ask the player to drop their hips | | | | week. |
| (back knee is an inch from touching the ground). Keep | | | | Have a great day! |
| repeating this walking movement for 10-15 yards. Build | | | | |