What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How to Get Big Soccer Legs
Although soccer requires running, it is not considered an aerobic sport. The American Council on Exercise says that because soccer requires many starts and stops, your body functions at an anaerobic level, meaning without oxygen. You can improve the look of your legs using a stop/start training principle, along with muscle-building exercises. Plyometrics are jump-training exercises that you can use to improve your leg speed and power, and your ability to jump to reach the ball with your head.
Set two cones on the ground. Set one for a start position, and set the second cone 25 yards away.
Sprint from the first cone to the second cone. Rest for one minute. Turn around and sprint from the second to the first cone. Rest for one minute.
Complete 6 to 10 sprints.
Place five cones on the ground spaced two to three feet apart.
Stand with your left side facing the first cone. Stand tall with your feet underneath your hips.
Jump to the left over the first cone. Land on both feet. Continue jumping left until you reach the final cone.
Immediately jump sideways to the right over the last cone. Land on both feet. Continue jumping right until you clear the first cone.
Complete three to five lateral cone hops in each direction.
As your anaerobic system improves, decrease the amount of rest during your speed drill. As your leg strength improves, land on one foot in between the cones during your lateral jumps.
- American Council on Exercise: Developing Winning Soccer Training Programs
- "Jumping into Plyometrics"; Donald Chu; 1998
- 8213erika/iStock/Getty Images