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Monthly Soccer Conditioning Tip
Ankle Strength Exercises to Reduce Injury Potential
One of the most common types of injuries that happen to soccer players are ankle injuries. Therefore, it might be beneficial for soccer players to implement a few ankle strengthening exercises into their soccer conditioning program. The best exercises for strengthening the ankles involve the utilization of a resistance cord or band. By placing the loop of one end of the band around the foot and attaching the other end to a fixed object at feet level near the ground, you can perform three exercises.
For the first two exercises, sit on a chair with legs bent at a 90 degrees angle. The first exercise will require you to turn your foot(the one furthest from the attached placement to the fixed object) outward(away from your body). The second exercise will require you to turn your foot(the one closest to the attached placement to the fixed object) inward(toward your other foot).
A third exercise requires you to sit on the ground with legs straight out and facing the fixed object to which the other end of the cord is attached. Then attach the other end of the cord around your foot. You will perform the exercise by pulling your toes toward your body, which will put tension on the cord. When using these three exercises by placing the other end of the cord around a fixed object, be sure to find an appropriate start position(distance from the attachment to the fixed object), that will enable you to perform the exercises with the appropriate tension.
A fourth exercise can be performed by sitting in a chair, with your legs bent at a 90 degrees angle. Attach one end of the cord around your foot and hold the other end of the cord in one of your hands. The front end of your foot should start off of the ground(toes up in the air). You then perform the exercise by pushing your foot(toes) downward and away from your body.
All four of these exercises described in this tip will strengthen the ankle in all directions. Detailed descriptions, videos, and photos for all of these and other ankle exercises are available with the New Wave Soccer Conditioning Program.
Michael Rose, MS, CSCS, offers an on-line, soccer specific strength & conditioning program with videos at www.newwavesoccer.com
Instructional Books & Videos
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Play Soccer With Pelé
We at 360 Soccer came into possesion of a "Play Football with Pelé", 1976, and
honestly believe we needed to share the numerous invaluable soccer lessons provided by
"O Rei" in this book. The game of Soccer will become more fun and rewarding if you take
the time to learn his lessons about the game and life as presented in these pages.
Just click on the Pelé image to link to this tremendous training guide.
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