Like a number of sports, the development of the legs is key in the performance of the athletes. At some point in their careers, athletes have all extensively worked out their legs to improve their speed, agility, jumping or power. Soccer specifically is a lot of explosive movement at a moment’s notice and a lot of hard cuts to change direction during the run of play. I will be going over a few exercises and how they will specifically help you on the field than give you are workout you should try at the gym or wherever you train at.

1. Standard Deadlift: A deadlift is a great exercise to help develop the muscles of the legs and also an athlete’s core. The deadlift increases the power of an athletes run and the height that they jump at. Soccer athletes tend to have over-developed quadricep muscles and this raises their risk for having an ACL injury. The deadlift strengthens the hamstrings so that it reduces that risk of ACL injury.
2. Back Squat: The back squat is a great exercise for developing the quadriceps of the leg muscles and also the core. The squat helps build strong movement mechanics and helps build power throughout the legs.
3. Lateral Lunges: This movement also targets the quads but also the glutes. This exercise works the adductors and increase the mobility for the adductors. This movement will be key in decreasing injury risk.
4. Single Leg Squat: The development of single leg strength is extremely important for soccer players. During a soccer game the majority of the game is played with one leg whether it be shooting power or running power. The increasing of single leg strength is what allows for acceleration, deacceleration, cutting to one side at speed, and the stability of one leg. This is great for the stabilization of one leg.

I will give you a simple workout I do that works and is extremely efficient.

10-15 minute warm up on the bike on any level of difficulty.

Stretching after the warmup as is a key part of the leg workout.

Back Squat 4 sets with repetitions of 6-10.

Deadlift 4 sets with repetitions of 6-10.

Single Leg Squat 4 sets with repetitions of 6-8 each leg.

Romanian Deadlift 4 sets with repetitions of 6 – 10.

This is a basic leg workout that I would put myself through during the offseason of soccer to build my leg strength. The reason I put 6-10 rather than a specific repetition is because the lower repetition usually the higher the wait so that you can build power and if you put higher repetitions than it means lesser weight. The lesser weight and higher repetitions brings greater muscle endurance rather than muscle strength.  The offseason for soccer is meant to build strength so most likely the reps would be lower than what they would be if a person was to work out during the season. With these leg workouts, try to change up the exercises every week or week and a half you are doing them. There will be no gain if the muscles get used to the workouts you are doing. Change the intensity to create a new challenge for your muscles and help build them up.