HALF SQUAT
It is an exercise that gives strength to your thighs and is essential for sprints and to jump higher. Stand upright with your legs spread shoulder-width apart. Lean your hip back slightly and bend your knees a little (65 degrees) to maintain tension in your thighs. Then return to the starting position. Do three sets of five repetitions to work the calves, hamstrings, and quads.
LIZARDS
Stand on your stomach with your hands open shoulder-width apart and feet together (just rest your toes on the floor). Then bend your elbows and lower your body until your chest almost touches the ground. Pause slightly and return to the starting position. Three sets of 10 repetitions will be enough to have pecs, triceps and lats capable of resisting the shocks of the rivals during a soccer match.
POINT JUMP
This part of the routine strengthens the lower leg area: the calves, which are key to maintaining the rhythm during acceleration. Stand upright, with your feet 10 to 15 cm apart, only resting on your toes. Then, get up as high as you can to descend on the floor with your toes. Perform two sets of 10 jumps and rest only 30 seconds between each one.
JUMP WITH KNEES TO THE CHEST
In the same position as the previous exercise, but with your feet flat on the floor. Bend your knees and pull your hips back, like you’re going to squat. Then push yourself as high as you can, and when you’re up in the air, bring your knees up to chest level. Then he lands on the floor in the starting pose.
JUMP WITH STARTER
Two series of six jumps. Upon landing it performs a short start. This exercise allows soccer players to execute sprints more easily and quickly after the ball or the opponent, which are very frequent in soccer. They also help strengthen the legs for hard braking and sweeping.
SKIPPING
The exercise consists of performing four series of four steps (as a jog) on the same place, followed by a five-meter sprint or sprint, plus two series of eight steps on the same site followed by a 20-meter sprint each.
Gazelles
They are the ideal exercises to stimulate the calf muscles, calves and the psoasiliac, which are those that intervene when making contact with the ball; Two five-meter starts, two more than 10 and two more than 20 will help you strengthen sprints.