In fact, everyone knows that in addition to good football skills, another aspect of physical fitness is very important, especially in light of today's football development trends, which are developing towards physique, strength and high-intensity opposition. Therefore, strength training is extremely important, especially for football players, strength of lower body is more important. What I'm going to share with you today is a leg strength training method that is also comfortable to work and train alone.
First check your foot strength:
With bare feet, lower your thumb and lift other four strongly. If you cannot do this, muscles in foot are weak and ligaments and tendons are very tight.
Sit on your ankles
This test can help assess ankle mobility, stay barefoot and squat, your hips should sit on your ankles, if not your ankles are tight only if your ankles are tight enough. Be flexible so that your body can move flexibly.
To test strength of ligaments, put an elastic band around your foot and do 15 exercises to strengthen front muscles. If you notice fatigue in front of your leg, this is a sign of weakness in internal muscles.
The next step is to strengthen foot:
Balance exercises help develop muscle strength and proprioception, strengthen brain and control our limbs. Start with a rug. Try standing on one leg for 10-30 seconds, then close your eyes. When you feel that your balance has improved, you can use a cushion or air cushion for balance training.
Anterior muscle training
This exercise mainly targets tibialis anterior, which can cause calf pain if overused. With your body against wall with your back to wall, keeping your heels a foot and a half away from wall, begin by lifting your toes as high as you can, bending over your shins and rotating your ankles. return to ground, this counts as one complete, and repeat for three sets of 15 reps each.
This exercise strengthens muscle strength of back of lower leg. Stand on tiptoe, rise as high as you can, hold for 5 seconds, and then lower your heel. Second.
The invertor and valgus muscles are muscles that slow down movement of foot and help lower leg lift ankle. Maintain a seated position, put band on instep of left foot and place other end on leg of stool, then move left leg vigorously to right (inward) to resist pull of band to left, using only foot and ankle instead of calves and knees, then slowly return to starting position, switch legs and repeat doing 10 times a day, increasing to 20 times a day after 2-3 weeks.
Valgus deformity of foot
The preparatory action is similar to previous one, this time left foot is pushed to left (outward), as in previous action, only ankle and foot are used to perform this action, not calf. and knee, do 10 times a day, 2 - increase to 20 times a day after 3 weeks.
As they say, when people age, their feet are first to age. For football players, a pair of healthy feet and strong legs are main guarantee that we will play football. The editor has seen too many cases of leaving field due to knee and ankle injuries. Thus, lower body strength training will help reduce likelihood of injury and will be of great help in improving explosive strength.
The simple workout method we shared today, when you have time, exercise more at home and stick to it for a long time, will greatly improve and help strengthen ankle joint and strengthen ligaments of foot. Thanks for reading, I hope this was helpful to you.
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July 14, 2023