Guest Post By Mike Grafstein B.Ph.Ed, CAT(C), YCS, RMT
Courtesy www.EliteSoccerPower.com
Next let’s compare two other exercises and decide which one has a better value for athletic performance on soccer field. Let’s look at the leg press (sitting with leg bent at knee) and the squat. Many high schools and gyms have some form of the universal leg press. I know because I’ve seen them and used them in the past in both high school and at the gym. It is easy for some one to lie on their back or sit on a seat and hold handles at the side to straighten the leg (extension). Before I move on to the squat, ask your self at what point in a soccer game does a player sit or lie on the ground and push their feet forward in the air?
Let’s talk about the squat. Let’s take a close at the action of the squat. We start with our legs shoulder width apart then practically sit with out landing on a chair. There is bending at the hip knee and ankle. From that position we drive body up starting from the gluteus maximus muscles (buttocks or “butt”) with as much force as possible. As we do this the leg is moving into a straight position at the hip, knee and ankle joints. Ask yourself does this action or a form of it occur during a soccer game. I think the answer is obvious.
So let’s look at the positives of both exercises. The seated leg press allows you to be seated or lie on your back so that your “core” is relaxed. The squat forces you to “brace” the deeper stomach muscles (core ) and drive the leg up forward for soccer strength, soccer power and soccer speed. It closely resembles the action of jumping for a 50 -50 ball for example or if you are keeper a jump to the top corner of the far post. Again most machine type exercises have you either seated or lying on your back using both legs. This is not appropriate or “functional”.
So there you have it. Part two of a three part series. To further serve your needs for proper exercise selection I suggest you head over to Elite Soccer Power.
By Mike Grafstein
Author Elite Soccer Power Unleashed http://www.elitesoccerpower.com © 2010