Kick the center of the ball with the laces part of your shoe in what soccer parlance terms the 'instep drive shot.' Strike through the ball by using your whole body, not just your leg, to generate power, with your arms out at your sides for balance. Balance your knee and head over the ball.
Work One at a TimeTo build kicking strength for soccer, start with single leg exercises. The single leg stepup is an exercise that works all of the major muscle groups of the leg and you can progressively add difficulty as you go. Start with a stable platform that is 1 to 2 feet off the ground.
Place a single foot on the platform, evenly distributing your weight across the foot. Step up onto the platform, maintaining your balance and then step back down to the floor. Repeat for nine to 12 repetitions per leg. You can stagger different platform heights or use an unstable platform to make this exercise even more difficult. Try a Split SquatThe dumbbell split squat is a great exercise for strengthening the gluteus maximus, quadriceps and hamstrings. Stand with your legs split apart, with one leg farther in front of the body and one leg behind. Hold two medium weight dumbbells in each hand with your palms facing inward.
280 (17): 16635–41. 'Depletion of human micro-RNA miR-125b reveals that it is critical for the proliferation of differentiated cells but not for the down-regulation of putative targets during differentiation'. Molecular and Cellular Biology. Linia 28. The Journal of Biological Chemistry. Wu L, Belasco JG (Nov 2005).
Now, bend at the hips and knees. Keep your back straight and squat down toward the floor. Maintain tension on the muscle and don't allow your back knee to touch the floor. Unlike the alternating lunge, in the split squat, you workout a single leg for eight to 12 repetitions and then switch legs between sets. Add a Muscular Endurance RoutineBeing able to perform the same repetitive motions over and over again takes muscular endurance. One of the best ways to build soccer kicking strength is to use soccer kicking drills. You can perform basic, bodyweight soccer kicks or use light ankle weights to build more strength.
For kicking drills, set up seven to 10 soccer balls in a row parallel to the goal. Start with the ball closest to your kicking leg and practice your free kick. Set up the kicking line at different lengths and angles from the goal on the field and repeat the basic kicking drill. Advance to the Power CleanThe power clean is an exercise that builds the hip and knee extenders, primary muscles used for explosive soccer kicks. Use a back support belt and a trainer to help spot you on the weight.
Start by standing in front of a barbell, loaded with medium to heavy weights. Kneel down and grip the bar with a wide overhand grip. Keep your arms straight and lift the bar by extending your hips and knees. When the barbell reaches your thighs, rotate the shoulders and flip the bar up to your shoulders. Extend your legs to to full extension and then lower the bar back to the floor. Only go for five repetitions of this heavy weightlifting exercise.
Strength and power needs to be assessed due to their importance with regard to speed (5, 6, 30, 40, 43, 45), change of direction (3), jumping (6, 34, 40, 45) kicking (6, 11, 13, 23, 30-32, 34,41, 45, 48) and injury prevention (2, 8, 10, 12, 14, 20, 28, 29, 36, 37, 47). Additionally, we believe it is appropriate to test the core and shoulder stability/performance.Furthermore, it is also important what specific component of strength (i.e. Maximum, reactive, and/or rate of force development (17, 18)) and power should be tested. However, we want to(indirect) elaborate on this in the next section (how to test).How to test?Generally, strength and power is tested by lifting a certain amount of weight for a certain amount of times. Usually the procedures involve the 1-repetition maximum (1RM) test. However, ifequipment is available, a more scientific and in depth analysis can be performed.
In this case (and most of the times) an isokinetic dynamometer (41) will be used.We believe that most environments will not have that relatively expensive type of equipment, and/or not the manpower and more importantly the time, therefore we would like to elaborate onstrength and power testing using free weights or machines. First of all we would like to give some thoughts about the mentioned “issue” about strength and power tests vs. Football specific strength and power tests. In order to do so, we would liketo consider the speed of execution (during a football movement).Usually any movement in football is quite fast compared to the speed in strength and power testing (and training).The scientific name for that phenomena is called “force-velocity relationship” and basically saying that the faster a movement, the less force and power produced due to the less cross bridges inthe muscle, as it is more likely to activate (more) fast twitch fibers.
Therefore, does a normal 1RM-strength and power test replicate the football specific strength and power?With those information in mind the question arise how to test for football specific strength and power. Well, kinematic analysis of kicking (42) revealed how to test (scientifically) for aparticular movement, and therefore video and or accelerometers might present a possibility to test for football specific strength and power.However, having said that and with the limitation in mind it seems that this setup is really impractical and we have not heard/read of any reliable test. Gems with friends free app games. As a result, testing for a classical1-repetition maximum (1RM) in relation to body mass (44) seems to be a reliable way to test football players.