Football is one of the most intense and demanding sports ever. With 1
1 players constantly chasing the ball over a field of 110 to 120 meters, you need stamina, strength and a lot of leg strength to stay competitive during a 90-minute game.
With the recent victory in the Women's World Cup Team USA, how can we not be inspired by the most popular sport in the world and the performance and physical performance of the team?
We have Jim Liston, MEd, CSCS, former Los Angeles Galaxy strength and conditioning trainer and Major League Soccer, co-founder of the Competitive Athletic Training Zone to get his tips on developing a quad-definition that resembles a football professional.
"Football players have big quads because the sport requires strong leg muscles," says Liston. "Adding these exercises to your routine will make you feel the effects of stronger legs after only eight sessions."
Dumbbell Hoist / Reverse Jump
- Place your feet slightly further than shoulder width apart and hold a dumbbell in your right hand.
- Drop the dumbbell so that it falls to the floor between your knees, then jump up explosively as you pull the weight at shoulder level with the power generated by your legs.
- Land gently and sink back to the starting position.
- Perform eight repetitions, then switch hands and make another eight.  Note: Immediately follow this movement with a series of backward jumps that make you jump backwards on two feet and land gently with your knees and hips slightly bent. Perform 12 of these jumps.
- Stand on your right leg on a stool or bench in front of you with your left foot and both arms up as you lower yourself.
- Squat down quickly and then squat down again, this time with your left foot to the side as far as you can.
- Kneel down a third time, stretch your left leg behind you and open your right hip (remember to stretch your arms up with each squat).
- Repeat this five times and then change legs
- The page mixes two steps to the right, bend over your knees and hips and touch the ground with your right hand (just outside the right foot).
- Jump up in a swift motion and then mix two steps to the right, bend your knees and hips and touch the ground with your left hand (just outside your left foot).
- Perf Move to each page eight times.
A Quad Kicking Routine
Begin these exercises with a dynamic warm-up that includes jumping, blending, and short, explosive sprints.
| QUAD-KICKING ROUTINE
| Dumbbell Hoist ( Superset with Reverse Long Jump)
| Reverse Long Jump Jump
| Step Down
|| 5 per leg
| Speed Longe
| Beginners make two sets of each; After six sessions advance to three sets. advance to four after another six sessions.