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  • Lionel Pannunzio PT / SCS

Playing soccer requires a great ability to perform certain movements in one leg only.


Rehabilitation, Training or Injury Prevention will require us to maximize single leg strength and power .


In order to achieve these qualities, Athletes need to train and master single leg movements.


Here are the Single Leg battery of exercises that I like the most and I believe every Soccer Player should be able to demonstrate proficiency in performing them.



Hip Hinge


Being able to Hip Hinge is an important movement to master.


It creates tension in the posterior chain from the foot all the way up to the spine.


It can be used as a strengthening exercise but also as a mobility exercise to achieve lengthening of the posterior chain, especially the hamstrings.


Set Up


Begin in a standing upright position holding a dumbbell or kettlebell in one hand.


Lift one leg off the ground and bend forward at your hips, lowering the weight toward the ground. Then return to an upright position not by starting the return with you head or trunk but by pushing foot into the ground to activate the posterior chain muscles.


Make sure to keep your back straight during the exercise and keep your knee slightly bent.








Single Leg Squat to Forward Step Down



In this exercise we combine the ability to squat on one leg with a Step Down movement, all in one.


Very challenging exercise forces the whole Lower extremity into eccentric control of these two movement variations.


The first part of the movement challenges the Gluteus Maximus and the Step down the Gluteus Medium and Minimum therefore it's great for performance and late stages of hip / knee rehab.







Trap Bar Reverse Lunges


Set up


Deadlift the weight up.


Initiate the reverse lunge by bringing one leg back, and dropping that back knee as far down to the ground as you can get it.


Keep your torso upright.


Return to the starting position by standing the front leg up and returning the back leg to the starting position.







Airplane Palloff


The airplane is a very important exercise for soccer players for enhancing balance, strength, coordination, glute activation, and joint mobility all at the same time and with the hip in a loaded position ( closed kinetic chain ).


This exercise helps to encourage a strong, stable spine while also moving through full internal and external rotation of the hip joint.


Adding a Palloff variation to the Airplane we are adding resistance to this powerful coordination exercise.


Set Up


Keep front knee slightly bent, move slow and feel the hip going into rotation and control it.








Overhead Lunge


Overhead lunge variation that involves full body strength, stability, mobility, alignment and power while also providing a functional stretch to the entire body. 1000 times better than stretching.



Set Up

Keep the overhead position as you slowly move into a lunge and from there into a knee drive movement to extra challenge the stability of the spine and the hip staying on the ground.











Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages

Finally we would like to invite you to follow us at our:

Facebook Page

Google Plus Page

Instagram Page

where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist








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  • Lionel Pannunzio PT / SCS


Introduction



Hip and Knee problems usually are related to weakness of the hip and pelvis musculature.


Sometimes, coordination and balance play an important role in recovering from a Hip or Knee condition.


Today I will show you simple exercises you can do at home that will challenge the hip and knee musculature and help with strengthening and single leg Balance.



For these Exercises you only need a step platform or you can use any step available at home ( front door , garage door , 1st step on a staircase )




Forward Step Downs



Goal

Strengthening of Gluteus Maximus necessary for strength of the hip and knee.


Setup

Begin with one leg on a step and the other hanging backward off the edge.

In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.


Movement

Bend your knee, lowering your foot toward the floor, then return back to the starting position by pushing upward on your front leg. Be sure you push up using the mid part of your foot and your heel to cue the gluteal muscles to activate.


Tip

Make sure to maintain good posture during the exercise and do not let your knee bend forward past your toe as you step up.

Make sure you work on a very slow pace to control the movement from beginning to end to feel a good burn in the back of your hip










3-Way Hip Abduction



Goal

Strengthening of Gluteus Medius of the standing leg necessary for Normal Pelvic Alignment during single leg activity


Setup

Begin with one leg on a step and the other hanging sideways off the edge.


Movement

Move the leg that is in the air in 3 directions, forward , sideways and backwards. Keep your standing leg and your body straight in-line with this leg.


Tip

You will feel the workout on both legs but much more on the standing leg will burn on the side around the hip because the Gluteus Medius is working hard to keep your pelvis level.








Hip Hiking on Step


Goal

Strengthening of Gluteus Medius and Minimus of the standing leg necessary for Normal Pelvic Alignment during single leg activity


Setup

Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.


Movement

Raise one hip to lift your hanging foot off the ground as high as you can, then lower slowly and with control .


Tip

Make sure to keep your foot relaxed and use your hip to create the movement. Maintain an upright posture during the exercise.










Lateral Step Downs


Goal

Strengthening of Gluteus Maximus, Medius and Minus .


Setup

Begin standing on a platform, balancing on one leg, with your other foot hanging off the edge.


Movement

Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat.

In the video I show an 8” step up but you can use a 4” or 6” step depending on your capacity.


Tip

Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.











Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.


With more than 20 years of experience helping athletes return to their sports after an injury.


He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located  in the beautiful City of Weston,  where he treats Soccer Player, Runners and Athletes of all ages

Finally we would like to invite you to follow us  at our:

Facebook Page

Google Plus Page

Instagram Page

where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”

#hip #knee #hipinjuries # hippain #kneeinjuries #kneepain #hipmuscles #PulledMuscle #Soccerinjuries #westonsoccer #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston #whitebayphysicaltherapy





Playing soccer requires specific physical capacities to enable success and minimise injury risk.


For instance, a soccer player requires two important capacities :


1. Adequate muscular force production to counter ground reaction forces for cutting, sprinting and kicking the ball (local tissue capacity), and


2. the adequate muscular and cardiovascular endurance to tolerate the accumulation of steps for the time and distance of the event (sport-specific capacity).


Failing to adequately develop these two physical qualities may result in underperformance and/or increased injury risk.





The must-do exercises for Soccer Players

Hinge ( Hip Thrust and Deadlifts)

Squat ( Half and Full Squats

Lunge ( Front - Reverse - Side )

Pull / Push / Carry

Planks






Lunge


Lunges are important to develop single leg strength, Forward and Reverse lunges translate into better performance regarding acceleration and especially decelerations.


Remember soccer requires a lot of starts and stops , most of the time you don’t reach full speed running therefore the player who can accelerate and decelerate faster will have an advantage.


How-To Do Perfect Lunges

  • Stand tall with your chest up, eyes forward, and feet about shoulder width apart.

  • Forward Lunges

  • Step two to three feet forward with your right foot. Allow both knees to bend until your front knee is at about a 90-degree angle, with your knee behind your toes, and your back knee a few inches above the floor.

  • Press into your right foot (keep your foot flat into the floor), and push back to the starting position.

  • Repeat, stepping forward with your left foot, and alternate legs for 8 to 12 reps per side.

Lunge Tips

  • Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance.

  • Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.

  • When ready, feel free to add some external resistance such as Barbells , dumbbells, kettlebells or a medicine ball. Just be sure the weight is manageable and allows you to maintain good form.

  • Ideally, your knee should be positioned directly above your ankle. This will help keep the knees in a safe position and prevent injury.

  • Be sure to maintain proper breathing throughout the exercise by exhaling as you push yourself back up to the starting position.

  • When you’re ready to take your lunges to the next level, there are many variations that are sure to challenge you such as the reverse lunge, the walking lunge, the lateral lunge, and the rear foot elevated lunge.

Reverse Lunges ( ya esta en YouTube )



Forward lunges






Side Lunges



Side Lunges are very important to develop a quick and safe Change of Direction ( COD) movement


Equally important with Foward and Reverse Lunges , this side variation while improve your ability to stop and run in the opposite direction


Start by standing tall with your feet parallel and shoulder-width apart.

Your back should be straight and your weight on your heels.

Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.

Push back up and return to the starting position.

The most common form issue with a side lunge is to collapse over the straight knee.

Focus on bending and lowering from the hips, with your back straight and core engaged, as with a squat.

Also make sure you’re keeping the heels of both feet on the floor as you lower.


Side Lunges



Side Lunges - Slider

















Conclusion


  • Most of the soccer essential movements are being done unilaterally

  • Lunges are great exercises to develop single leg strength and power.

  • As we said with the Squats and Deadlift there is a lunge variation for everyone, starting by the Reverse Lunge and continue with Forward and then Side Lunges to achieve the ability to move in all directions.

Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.


With more than 20 years of experience helping athletes return to their sports after an injury.


He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located  in the beautiful City of Weston,  where he treats Soccer Player, Runners and Athletes of all ages

Finally we would like to invite you to follow us  at our:

Facebook Page

Google Plus Page

Instagram Page

where you will receive information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”

#westonlowbackpain #backpain  #core #coremuscles #PulledMuscle #Soccerinjuries #westonsoccer #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston #whitebayphysicaltherapy




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