| Why would you place a young soccer player on | | | | lunge. We start with our legs shoulder width apart |
| an exercise machine when they have their own | | | | then take a step back. From that position we |
| body to use? | | | | drive both he back leg forward and front leg up |
| From a sport therapists' perspective strength | | | | with as much force as possible. As we do this the |
| training for youth soccer players needs to | | | | back leg is moving forward. |
| functional. | | | | So let us look at positives of both exercises. The |
| The goal of any type of strength training program | | | | leg extension allows you to be seated so that |
| is to overcome or control resistance. This may be | | | | your "core" is relaxed. |
| in a form of weights, sand bags, medicine balls or | | | | The reverse lunge forces you to maintain balance, |
| tires. The key is performing the correct exercise | | | | brace the core and drive the leg forward for |
| that is appropriate for the age group. | | | | soccer strength, soccer power and soccer speed. |
| Next let us compare two exercises and decide | | | | It closely resembles the action of running or |
| which ones has a better value for athletic | | | | sprinting and ofcourse these actions occur during |
| performance on soccer field. First let us look at | | | | a soccer game. |
| the leg extension (sitting with leg bent at knee) | | | | The other thing with the reverse lunge is that |
| and the lunge. | | | | there is a focus on single leg strength. This type |
| Many high schools and gyms have some form of | | | | of strength is overlooked in many machine type |
| the universal leg extension machine. I know | | | | exercise programs. Most machine type exercises |
| because I have seen it and used it in the past in | | | | have you seated or lying on your back using both |
| both high school and at the gym as well soccer | | | | legs. Is this " functional"?. |
| players telling me what they are doing in gym | | | | As an Athletic Therapist with a focus on injury |
| class. It is easy for some one to sit on a seat | | | | prevention I find that many hamstring and |
| and hold handles at the side an do straighten the | | | | quadricep muscle injuries may be avoided if |
| leg (extension). | | | | players just focused on total body functional |
| Ask your self this question " at what point in a | | | | exercises like the lunge, squat or hip lift as |
| soccer game does a player sit on the ground and | | | | compared to isolation machine exercises like the |
| straighten his or her legs?" | | | | hamstring curl or leg extension. |
| Let us take a close at the action of the reverse | | | | |