Enhance Soccer Speed, Strength and Quickness With Real Salt Lake | STACK
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...

Enhance Soccer Speed, Strength and Quickness With Real Salt Lake

May 26, 2011

Soccer requires endurance, strength and short bursts of speed throughout a match. Just ask Real Salt Lake, winners of the 2009 MLS Cup. Their lower-body stability series, created by head athletic trainer Jake Joachim, is a model for any soccer player training to get to the next level.

Joachim begins the series with Single-Leg Balance Throws. Standing on one leg, the players balance on an unstable piece of foam, throw a tennis ball against a wall and catch it with two hands. The exercise challenges the players to maintain stability and enhances balance in the lower extremities.

Next, RSL players wrap a Thera-Band around their ankles to add resistance for Lateral Shuffles. Joachim says by stepping from side to side in the athletic position, “they’re working on their gluteus medius and core stability.”

The series concludes with Partner Anterior Tibialis Raises. Joachim: "One player sits on the ground, knees at 90 degrees, ankles bent and toes pointed to the sky while his partner applies resistance. More resistance is applied during the toes' lift than descent. The muscle we’re working on is the anterior tibialis, a small muscle along the shin that often gets neglected."

The goal of this series is to challenge proprioception [ability to sense position], which is a cornerstone to enhancing speed, strength and quickness. Add this series to your workout and increase your chances of beating a defender with a hard cut to the box, and get wide open for a goal.

Real Salt Lake Lower-Body Stability Series

  • Circuit Single-Leg Balance Throws, Lateral Shuffles and Partner Anterior Tibialis Raises
  • Engage your core and perform in a slow, controlled manner

Reps/Sets: 2x15 each leg or direction when appropriate

Advertisement
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...

World-Class Workouts With Todd Durkin: Test Your Endurance With the Who Dat? Challenge

Related Content

STACK Science: All About Sweat

STACK Science: All About Sweat

As an athlete, you've ended many workouts, practices and games with your clothes drenched in perspiration. It might feel uncomfortable, but sweating is a critical...

Author: Andy Haley

Elite Performance With Mike Boyle: Build Upper-Body Power With Complex Training

The Upper-Body Workout That Powered Devin Hester Into the NFL Record Books

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes