Wednesday, March 24, 2010

Single Leg Deadlifts for Strong Hips and Hamstrings

Welcome to a new feature of Elite Soccer Development, the "Move of the Month", where we will be demonstrating either a technical drill or an exercise for fitness and conditioning that can (and should be) incorporated into the training program of young soccer players. In this issue, we feature the single leg deadlift, an exercise which can help build soccer-specific strength, stability and flexibility in just a few workouts per week.

To perform this exercise, simply stand on one leg, keeping the standing leg almost completely straight (knee slightly unlocked), and lean forward at the waist until your torso is parallel to the floor with your opposite leg extended back behind you in line with the body. As you are leaning forward, extend your arms towards the floor while you maintain balance (see Picture below). Hold this position for 2-3 seconds, then stand up and repeat using the other leg. For optimal results, perform 3 sets of 8 to 12 reps for each leg, 2 days per week.


This exercise will strengthen your hamstrings, glutes, and midsection (core), while building greater strength and stability. This will improve your performance on the field, as well as help prevent injuries. For more great exercises like this, check out our DVD, "Building the Complete Soccer Athlete: Train Like a Pro".

We'll have more training information for you in a couple of weeks, including a few technical drills to help you become a master of the ball. If you have any questions or want us to discuss a specific topic, we invite you to leave a message on the blog below.

Until next time, Stay Fit!

Josh Hewett

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