Getting Strong
By Mike Mejia
In the first installment of this series on off-season training, I went over the importance of improving joint mobility and stability before moving on to more advanced types of exercises. After a few weeks of incorporating these drills into your training program, hopefully you've noticed that you're starting to move more efficiently and feel a bit more stable as well. Now in this second phase, it’s time to increase the emphasis on strengthening to set the stage for the speed and power exercises that follow in the next two installments. Once again though, I'll be highlighting the benefits of using more non-traditional, functional types of drills, rather than the typical weight room approach.
From a lower body standpoint, the emphasis will be on drills that strengthen what's known as the posterior chain (hamstrings, glutes and lower back), as well as the adductors (inner things) and other muscles that help stabilize the knee. Not only will this help tremendously in terms of speed development, but it will significantly reduce your chances of sustaining any number of knee injuries, including the dreaded ACL (anterior cruciate ligament) tear. Keep in mind however, that although these drills may emphasize specific body segments, they're still very systemic in nature- meaning that they require lots of core and upper body activation as well, leading to more integrated movement. This is a lot different and more effective from an athletic standpoint than isolating particular muscle groups with specialized machines.
In terms of upper body and core strengthening, the emphasis here will be on drills done in a standing position that have a lot of carryover to sports performance. Because soccer, like most field sports, requires you to spend the vast majority of your time in an upright position, it's important to develop strength in a similar fashion. Although performing more traditional upper body exercises while supported in either a seated or lying position isn't completely without merit, it doesn't adequately prepare your body for athletic movement. Think about it; when fighting for the ball against another player, you don't have a bench or a seat of any kind to brace yourself against. So, the sooner you can get used to using your core and lower body as a foundation for upper body movement, the better.
The drills featured below can either be incorporated into your existing program, or used to make up a workout all their own. As they require a great deal in terms of balance, coordination and flexibility, make sure that you're properly warmed up before attempting them. Do the following workout two, to three times per week, focusing on using proper form at all times. You have the option of either doing the drills in circuit fashion, by going from one to the next with no rest until you've completed all six of them, or doing them as straight sets and dividing them into upper and lower body components. Whichever option you choose, remember not to add too much in the way of resistance until you've completely mastered the drills.
Exercise descriptions:
Unilateral RDL: Stand balancing on one leg, holding a medicine ball, or dumbbell in your hands (younger athletes can do the
drill with just body weight). Keeping your torso erect, begin by hinging at the hips and lowering your chest towards the floor, while simultaneously driving your hips back and lifting your other leg up until it's just about parallel to the ground. In the finish position your body should form a straight line from your head to your back leg and your support knee should be slightly flexed. After pausing for a second, stand back up by driving your heel into the ground to emphasize your glutes and hamstrings. Repeat until you've completed 8-10 times and then switch legs. Try 2-3 sets per leg.
Cross Body Cone Touch: Place a standard agility cone (a water bottle can also be used) on t
he ground and stand balancing on your right leg about one foot behind it and one foot over to the left. Begin by reaching your left arm up overhead and then in one fluid motion, squat down by driving your hips back and keeping your chest up, as you reach across your body to touch the top of the cone. As you do this, make sure that your knee continues to point straight ahead, in line with your toes and doesn't "pinch" inward, or "bow" outward. In the bottom position your right thigh should be parallel to the ground, with your heel in full contact with the floor. Pause for a second and push backup to the starting position until you've completed 8-10 repetitions, then switch sides. Try 2 to 3 sets per leg.
Lateral Band Walk: Loop a mini band around your legs, just below the knee (note: you can make the exercise harder by
looping the band down around your ankles). Begin in a ready athletic position, with your knees and hips slightly bent, your torso held upright and your toes pointed straight ahead. Begin by taking a stride out to one side to stretch the band and then control the back leg as it comes through. Continue walking across the room in this manner until you've completed 12-15 reps. As you're doing the drill, make sure that your toes continue to point straight head (no rotating them outward), to target those lateral glutes and avoid leaning to the opposite side to start the motion. In other words, keep your shoulders stacked directly above your hips throughout the drill. Try two sets to each side.
Band Row with rotation: Hook up a resistance band to a sturdy object and stand several feet back from it. Hold the band in one hand with your arm completely extended and feet about shoulder's width apart, with your knees slightly bent. Keeping your torso up tall, begin pulling with your upper back as you simultaneously rotate your body to face to that same side. In the finish position, your legs will remain slightly bent and core braced tight, with your elbow pointed directly behind you. Return to the staring position and then repeat until you've completed 8-10 repetitions and switch sides. Try 2 to 3 sets with each side.
Standing band plank: Hook up a resistance band to a sturdy object that you know isn't going to move. Next, grab the other end of the band and walk away from the anchoring point until you feel a decent amount of tension. Once you've found your spot, position yourself so that the anchoring point is to one side of you, as you set your feet about shoulders width apart with your knees slightly bent. Holding the band with both hands right in front of your chest, extend your arms out until they're almost completely straight, holding the band in the exact same spot in front of you i.e. do not allow the band to drift closer to the anchor point. Hold this position for 20-30 seconds, then switch sides and repeat. Try 2 sets per side.
Alternating Overhead Band Press: Stand on top of a resistance band and bring the handles up right next to your jawbone.
Keeping your hips and knees slightly flexed and core braced tight, begin by pressing both arms up overhead until your arms are completely straight (just avoid locking the elbows). Once there, continue holding one arm straight as you slowly lower the other back down to jaw level. Pause there for a second and then press back up and repeat with the other arm. Continue until you've done 6-10 repetitions per side. As you do the drill, make sure to keep one arm as straight as possible to increase the demand on the shoulders and core. Also be sure not to arch your lower back excessively in an attempt to straighten your arm. Keep your core in a nice, neutral position to protect your back. Try 2 sets with each side.