Enhance Soccer Speed, Strength and Quickness With Real Salt Lake | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

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

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...
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...
Must See
Michael Jordan: Mind of a Champion
Views: 542,962
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,862,234
Brandon Jennings: "Always Improve"
Views: 2,124,053

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

WATCH: Michelle Jenneke's Superwoman Push-Ups

Odell Beckham Jr. Shows Out on the Speed Ladder

The Dangers of Heat Stress for Athletes

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

Ndamukong Suh's High School Highlights Not What You'd Expect

WATCH: David Wilson's Acrobat Ab Workout

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

Kevin Love

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

WATCH: Brandon Thompson's Plate Mountain Push-Ups

Introducing the 2015 'All-Gaines NFL Combine Team'

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

How to Find the Perfect Strength Coach or Personal Trainer

The 3 Best Posture Exercises That Build Strength

Get Lacrosse-Specific Workouts With Bridge Lacrosse

WATCH: Darnell Dockett Manhandles 655-Pound Tire

Lacrosse Players: Get Stronger on the Field with 4 Exercises

Victor Cruz's Pool Workout with a ViPR

WATCH: Vontae Davis's Half-Box Squat with Plate

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

WATCH: D.J. Campbell's Net Wall Explosive Pull-Up

WATCH: Sergio Ramos's Trampoline Wall Touch

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

Versatility Raises the Value of These 11 NFL Draft Prospects


The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

Fixing Common Weaknesses in Lacrosse Players

4 Unnecessary Things That Only Overcomplicate Your Workouts

WATCH: Darnell Dockett's Explosive Sled Row with Training Mask


5 Big Benefits of Yoga for Basketball Players

Johny Hendricks Gets Back to Basics

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

The Training Behind Super Bowl XLIX

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

WATCH: Dez Bryant's Superhuman Punching Bag Abs

How to Provide a Spot for the Bench Press