As a young football player becomes more prominent, stronger, and more physical, functional leg workout training becomes essential to compete and avoid injury. Lower body power and strength are essential for athletic performance and injury prevention.
A functionally strong lower body allows young football players to produce more ground power, improving speed, agility, and other aspects of sports performance. Leg Workout also helps young football players compete and avoid injury during contact sports.
Why Should You Be Doing Leg Training or Leg Workout For Young Football Players
Leg Day might not be your favorite workout or training exercise, but it is essential. Fundamental to give your legs some attention if you want to see significant results and more balanced health. If you concentrate on your upper body, your muscle balance will be off. Leg workouts are used for more than just strengthening your legs. There are numerous advantages to doing so; thus, everyone should do it more frequently.
Improves Functional Skills
Overall, you will become stronger if you include a balanced lower body workout in your sports training program. Even when you are outside of your training session, you will notice that you can move a lot better. Consider how frequently you utilize your legs: walking upstairs, lifting boxes, participating in races, walking and standing at work, and so on.
Taking time to work on your lower body muscles helps your entire body work together. Not only will your strength and power improve, but your stability as well. It minimizes the risk of ankle strains and other muscular problems in everyday life. When it comes to your next big sports event, you will have greater strength and speed.
Leg Workout Relieve Lower Back Pain and Help to Prevent Injuries
If you already have lower back pain, you must pick your leg workouts carefully. The majority of workouts involve the back, which is why you must perform them correctly to avoid injury.
Due to a lack of balanced muscles, skipping leg days makes you more prone to injury. When some muscles strengthen the others, you are more prone to destroy them during exercise, leading to injury. If done correctly, you’ll strengthen your hamstrings, quadriceps, hip flexors, and glutes, lowering your chance of back injury.
Leg Workouts Help You Look Better
It is essential to remember that well-defined legs are attractive. Leg workout may increase your attractiveness to that special someone, but the most important result is that you will feel better about yourself.
It will lead to increased self-confidence, transforming your life as you do things that previously seemed impossible.
Strength Training Exercises (Ages 10 And Up)
Planks: Have the athlete lie flat on the ground and then elevate their upper body, keeping their elbows to hands on the ground and their bottom body supported by their toes on the surface. To develop a flat back, make sure the athlete’s back is straight and their hips are up. Begin by having the athlete hold a position for 10-seconds at a time, followed by a 30-second rest period. Repeat 3-5 times, gradually increasing the number of seconds/sets as your stamina improves.
Push-ups: Have the athlete elevate their body up and down with both hands on the ground, slightly broader than the shoulders, toes raising the lower body, and feet close together. Begin with three sets of ten push-ups and work your way up as the athlete gains strength.
Jump squats: The athlete begins in a squat stance and jumps straight up with both hands raised overhead (like rebounding a basketball). When the athlete lands, they continue to execute the actions for 30 seconds. As your athletic strength improves, increase the number of times/sets you do.
Hopscotch:
- Draw hopscotch squares or use a plyometric ‘dot’ mat.
- Return to the beginning location by having the athlete jump with one foot, jumping from dot-to-dot/square to square.
- Alternate your feet and then take a break.
3-5 sets is a good beginning point. As the athlete gains strength, add two feet of hop and varied timing levels.
Final Thought!
Strength training is highly crucial for young football players’ athletic development. It’s the key to a lower overall body fat percentage and better physical performance. It is an issue that necessitates careful consideration and must always consider the athletes’ age groupings. Thus leg day should never be skipped and never be out of your goal.
You may also read our blog on WHAT IS AN ANKLE SPRAIN, AND HOW SHOULD IT BE TREATED?
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