Wednesday, December 8, 2010

Exercies for Soccer Player

Lunges

Lunges are a great workout for any athelte. Lunges work on the hip extensors and knee extensors. The muscles that lunges work on are the following, Rectus femoris, vastus medialis, vastus intermediaus, vastus lateralis. It also works on the glueteus maximus, biceps femoris, semitendinosus, and semimembranosus.

Squats


Squats are also important to an athelte especially one who will be kicking an object on a field. The mucles that are using during the squat that will help improve the skill are the rectus femoris, vastus medialis, vastus intermediaus, vastus lateralis. It also works on the glueteus maximus, biceps femoris, semitendinosus, and semimembranosus. There are many different verisons to perform a squat.

Abs
The abdominal region of your body is where the power comes from when performing the instep soccer kick. The msucles that are being used are Rectus abdominis, internal oblique.

Tuesday, October 5, 2010

Stance

Stand in fundamental position with Legs shoulder width apart.

Shoulder Girdle
The dexter and sinster shoulder girdle's abbduct with upward rotation in the acromioclavicular joint to about 80 degrees.

Shoulder Joint
Horrizontlly abduct shoulder joint concentrically contracting the deltoid muscles.

Elbow Joint
The dexter and sinster are isometrically contracted using bicep brachii, brachialis, anconeus and pronator teres muscles.

Hip/Pelvic Girdle
The kicking leg on the hip/pelvic girlde is extended while concentrically contracted while working with the adductor magnus, semimembranosus, semitendinosus, bicep femoris, and gluetus maximus. The non-kicking leg hip is being flexed while concentrically contracted using illiacus, psoas major & minor, rectus femoris, satorius, pectineus, and the tensor fasciae latae muscles.

Knee Joint
The knee is slightly flexed isometrically contracted using the rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, popliteus, bicep femoris, semitendinosus, semimembranosus muscles.

Prep

Stand with feet shoulders width apart, bring your left foot just slightley in front of your right foot. Slightley bend your knees and bring arms out to the side about 80 degrees.

Shoulder Girdle
The dexter and sinster shoulder girdle's abbduct with upward rotation in the acromioclavicular joint to about 80 degrees using trapezius and serratus anterior.

Shoulder Joint
The dexter and sinster glenohuneral joint's will abduct concentrically using pectorialis major upper fibers, deltoid anterior fibers, deltoid middle and posterior fibers, and supraspinatus.

Elbow Joint
Dexter and Sinster elbow joints are slightly flexed while isometrically contracted using bicep brachii, brachialis, brachioradialis, pronator teres, and supinator muscles.

Hip/Pelvic Girdle
The kicking leg on the hip/pelvic girlde is extended while concentrically contracted while working with the adductor magnus, semimembranosus, semitendinosus, bicep femoris, and gluetus maximus. The non-kicking leg hip is being flexed while concentrically contracted using illiacus, psoas major & minor, rectus femoris, satorius, pectineus, and the tensor fasciae latae muscles.

Knee Joint
The knees are slightly flexed while isometrically contracted using sartorius, bicep femoris, semitendinosus, semimembranosus, and gracilis muscles.

Cocking Phase

Flexion of the kicking leg to 90 degrees to prepare to kick soccer ball. Arms are slightly abducted.

Shoulder Girdle
The dexter and sinster shoulder girdle will be in the upward rotation and elevation position using the middle/lower fibers of the trapezius and is serratus anterior.

Shoulder Joint
Abducted your dexter and sinster glenhoumeral joint by concentrically contraction ( using your supraspinatus, deltoid, upper pectoralis major joints. ) To get into this position the muscles that are working are in concentric contraction.

Elbow Joint
Dexter and Sinster elbow joints are slightly flexed while isometrically contracted using bicep brachii, brachialis, brachioradialis, pronator teres, and supinator muscles.

Hip/Pelvic Gridle
The kicking leg hip is being extended and is concentrically contracted with the following muscles ; adductor magnus, semintendinosus, semimembranosus, bicep femoris, and glueteus maximus. The non kicking leg is being slightly flexed isometrically using the rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, and sartorius.

Knee Joint
The kicking leg is flexed 90 degrees contracted concentrically using the sartorius, bicep femoris, semitendinosus, semimembranosus and gracilis muscles. While the non-kicking leg knee joint is slightly extended while isometrically contracted using the rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, popliteus, bicep femoris, semitendinosus, semimembranosus muscles.

Kicking Phase

Extend the right kicking leg to have the foot make contact with the soccer ball. Place your kicking knee over the ball as you make contact. Also having both arms abducted while kicking.

Shoulder Girdle
The dexter and sinster shoulder girdle will be in the upward rotation and elevation position using the middle/lower fibers of the trapezius, serratus anterior, levator scapulae and rhomboid muscles.
Shoulder Joint
Maintain your glenohumeral joint abducted (Deltoid anterior fibers, deltoid middle and posterior fibers, supraspinatus) while it is isometrically contracting shoulder flexors. (Pectoralis Major upper fibers, deltoid anterior fibers)

Elbow Joint
Dexter and Sinster elbow joints are slightly flexed while isometrically contracted using bicep brachii, brachialis, brachioradialis, pronator teres, and supinator muscles.

Hip/Pelvic Gridle
The kicking leg is flexed concetrically using rectus femoris, sartorius, pectinues, gracilis, and tensor fasciae latae muscle. While the non kicking leg hip/pelvic girlde is still slightly flexed and isometrically contracted. The follow muscles are using during for the non-kicking leg hip/pelvic girlde are the rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, sartorius.

Knee Joint
The kicking leg is extended through the soccer ball while the muscles are concentrically contracted using the rectus femoris, vastus intermedius, vastus lateralis, vastus medius muscles. The non-kicking leg knee joint is slightly extended while isometrically contracted using the rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, popliteus, bicep femoris, semitendinosus, semimembranosus muscles.

Follow Through

Extending the kicking leg through the ball and into the air and land on kicking foot. The arms are still abducted.

Shoulder Girdle
The acromioclavicular joint of the dexter and sister will adduct with downward rotation. Retraction with middle/lower fibers of trapezius rhomboids.

Shoulder Joint
Maintain your glenohumeral joint abducted while it is isometrically contracting the shoulder flexors.

Elbow Joint
Dexter and Sinster elbow joints are slightly flexed while isometrically contracted using bicep brachii, brachialis, brachioradialis, pronator teres, and supinator muscles.

Hip/Pelvic Girdle
The kicking leg on the hip/pelvic girdle is extending forward eccentrically using the following muscles adductor magnus, semitendinosus, semimembranosus, bicep femoris, and glueteus maximus. The non kicking leg is slighly flexed isometrically contracted with the rectus femoris, sartorius, pectineus, gracilis, tensor fasciae latae muscles.

Knee Joint
The kicking and non-kicking leg are extended through the soccer ball while the muscles are concentrically contracted using the rectus femoris, vastus intermedius, vastus lateralis, vastus medius muscles.