Common Leg Injuries in Soccer Players

When rehabilitating the quadriceps, they respond to a much greater variation in reps. This means using a variety of exercises such as step ups, squats, knee extension, squats, split squats and lunges. You also need to use a large variety of reps brackets for these exercises. So this means training anywhere from using singles to sets of 50 reps. For example.

Also to re-build an injured or atrophied quads you have to use protocols that produce a lot of lactate, and you have to use heavy-load protocols. This could mean do 2 minutes of continuous squats with a heavy loads, or for anyone who is not quite as highly conditioned it could be 2 minutes of step up with 10kg dumbbells.

Remember, any training protocol is only as good as the time it takes you to adapt to it, therefore change you exercises and reps brackets often.

 Hamstrings

 Hamstrings have two major functions – knee flexion and hip extension, thus you must train both functions of the hamstrings:

The knee flexion component of the hamstring is usually trained by all variations of the leg curl: seated, prone, kneeling, and standing using a machine; Swiss ball hamstring curls, Nordic drops or theraband prone knee bends. This function of the hamstring is usually best trained using high loads, explosive concentric and slow eccentric tempos and low reps. For example you could do 5 sets of 5 leg curls or Nordic drops. This will create a lot of muscle soreness so you only need to do heavy work like this every few days.

The knee Hip extension component of the hamstring uses exercises such as Romanian deadlifts and good morning; back Extensions, and reverse hyperextensions.  This function of the hamstring can be trained using moderate loads and higher reps scheme, such as 3 sets of 15 Romanian deadlifts.

Fitness Tips for Team Sports

When you play on a sports team, you need to make sure that you are in good shape. If not, you could end up letting your teammates down. If you want to have a chance to play on a regular basis, you need to take steps to maintain a high level of physical fitness.

Just going to practice on a regular basis is usually not enough to stay in shape. You also need to make sure that you spend time exercising on your own. At practice, the goal is usually to improve your skills and work on plays, not to maintain your endurance or strength.

Focus on both strength and stamina during your workouts. If you neglect one area at the expense of the other, you will end up unbalanced. This means doing both strength training and cardio work so that you can be in great shape.

However, it is also important not to push yourself too hard too fast. Doing so will increase the risk of injury, which means that you will not be able to play at all. Pay attention to what your body tells you, and lower the intensity of your workouts if you need to.

Do not do too much in the days leading up to a game, either. You do not want to wear yourself out by working too hard so that you do not have anything left for the game. You need to make sure that you are ready to play at a high level throughout the contest.

Give your body time to rest and recover after a game. Do not just jump right back into intense workouts. Take a day or two to recover before you start working out again. This way, you can make sure that you are always ready to give it your all during a game.