What muscle should I exercise to get more power on my shot and to increase my vertical? (Soccer)?
I play Goalie and Striker/Right Wing. I am trying to get more power on my shot, what muscle should I work out? and what exercises can I do to increase my vertical for goalie?
You can't work out just ONE muscle. Even if you could pull that off, that would just cause a muscle imbalance that would make you look funny and screw up your balance.
What you need to do for both (kick strength and vertical) is to strengthen your leg muscles and your core. A good way to do this is using plyometrics
http://bit.ly/f7LXbV
I'm not sure how old you are, but a college-level player would do something like this (do less reps for lower level):
- Step-ups (10 minutes) Find a bench or sturdy box and step up with one foot and drive the other knee to the sky. (2 sets of 5 minutes, alternating legs)
- Power Skipping (5 minutes) Use the normal skipping motion, but explode upwards, trying to achieve maximum height on every jump. (About 20-25 yards each time for 10 sets)
- Lunges (10 minutes) With or without a weight, lunge out with one leg so that your knee is bent at about 90 degrees and your thigh is parallel to the ground. Your back knee should almost scrape the ground. Alternate legs. (20-25 yards, 10 sets)
- Calf Raises (5 minutes) With or without a weight, stad with your feet together and raise your heels off the ground. Hold that position for a full second and then go back down. (4 sets of 50)
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