How to Train Your Lower Body as a Soccer Player (4K)
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- čas přidán 9. 09. 2024
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In this video, I walk you through a full follow-along workout video on how to train your lower body as a soccer player.
Check Out This Article as You Watch the Video:
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Start by 10 mins cycling
Lunges
Squats
Nordic curls
Bulgarian split squats
Leg extensions
Seated calf raises
Calf raises
Tibialis raises
Skiping rope
Static stretches
Your videos have not only taught me how to train properly like an athlete and footballer but put me into the perspective of your life as a pro. Watching your videos regular gave me a real insight into the career and outside day to day routine as a footballer and put me into a guaranteed mindset that this is absolutely what I want to do and will do whatever it takes to get there. #ricfitteam
Thanks so much Dave! I greatly appreciate your support 👍🏼❤️
Keep in mind, the Five stars are based on my needs for this item czcams.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
1:49 i think its the favourite for everyone 😂😂😂
Your contect made me train smarter eat better, and i start to understand how to protect my body from injuries ❤
Thank you Ben ❤
Greetings from TURKEY!! Awesome video!!! Please continue to upload more videos like this with longer durations( at least 30 minutes ).
So you want full follow along videos with no edits ?
@@ricfitacademy exactly bro !!! With ni edit. Please also do not fast forward the scenes in your videos. If the durations are 30 60 minutes, I ll be appreciated!! Thanks again.🤝💪
Warmup
Bike warmup - 5-10 min
1. Feet in/out - 10-20 reps
2. Knee circles - 10-20 reps (each side)
3. Figure 8's Knee circles - 10-20 reps (each side)
4. Psoas Activation - 10-20 reps (each leg)
5. Hip in/out - 10-20 reps (each leg)
6. Hip swing (front) - 10-20 reps (each leg)
7. Hip swing (back) - 10-20 reps (each leg)
8. Hip swings in/out - 10-20 reps (each leg)
9. Hip forward/in/out - 10-20 reps (each leg)
10. Open the gate - 10-20 reps (each leg)
11. Close the gate - 10-20 reps (each leg)
12. ER/IR Hip joint - 10-15 reps (each leg)
13. Anterior/posterior pelvic tilt - 10-15 reps
14. Side lunges - 5-10 reps (each leg)
15. Spinal translation - 5-10 reps (each side)
16. QL side reach - 5-10 reps (each side
17. Gravity squats - 10-20 reps
Exercise #1
1. Bodyweight lunges - 10-15 reps (each side)
2. Static dumbbell lunges (w/heaviest weight) - 4 × 10-12 reps
3. Windshield wipers w/hands on ground - 1-3 sets × 10-20 reps ( b/w the lunge sets)
Exercise #2
1. Barbell box squat (warmup) - 1-3 sets × 10 reps
2. Barbell box squat (working sets) - 5 sets × 5 reps
3. Windshield wipers (no hands) - 1-3 sets × 10-20 reps (b/w box squat sets)
Exercise #3
1. Hamstring curl w/stability ball - 3-4 sets × 15-20 reps
2. Rollover to reach wide legged - 1-2 sets × 10 reps (b/w stability ball ham curls)
Exercise #4
1. Jump rope - 3-4 sets × 2-3 min
Exercise #5
1. SL calf raises - 3-4 sets × 10-30 reps (each leg)
2. Tibialis raises - 3-4 sets × 10-30 reps (each leg)
Exercise #6
1. Glute medius raises - 3-4 sets × 10-50 reps (each leg)
Exercise #7
1. Sled pulls - 3-4 sets × 20-100 yards
Static Stretching
1. Anterior tibialis stretch - 3 sets × 30sec
2. Anterior tibialis stretch (right) - 3 sets × 30sec
3. Anterior tibialis stretch (left) - 3 sets × 30sec
4. MFS Erector stretch - 3 sets × 30sec
5. MFS Erector stretch (left) - 3 sets × 30sec
6. MFS Erector stretch (right) - 3 sets × 30sec
7. MFS psoas - 3 sets × 30sec (each leg)
8. MFS quad stretch - 3 sets × 30sec (each leg)
9. Figure 4 glute stretch - 3 sets × 30sec (each leg)
10. Gracilis stretch - 3 sets × 30sec (each leg)
11. Gracilis stretch (feet up) - 3 sets × 30sec (each leg)
12. Gracilis stretch (straight up) - 3 sets × 30sec (each leg)
13. L5-S1 Eldoa - 1-2 sets × 1min
I have been following you for 3 and a half years now and you have been helping everyone improve their game and lives!#ricfitteam⚽⚽
Much Appreciated🤲🏻❤️. I really love this workout📍🔥🔥.
1:47 REALLY caught me OFF GUARD 🤣Nevertheless, amazing video, man! 💪
Very beginner level workout for a soccer player, in fact this workout would be considered ok if there were limitations regarding lifting weights at the gym. That being said, i would advise you to think about the goal of this workout, what are you trying to achieve? If it's resilience and strength, this is very beginner level. Secondly, static stretching and 15 min warmup could be used more effectively. GL!
Strongly agree. Could be much more efficient with choice of exercise. It’s hard to find content that is straight to the point and teaches you what you need to know instead of giving you 50 exercises without a reason why. I’d recommend ATG soccer program for any footballers like me looking for something easy and effective. His content is on YT as well
Is ATG a person or a channel?@@raefdaou2975
Footballers are just weak
hey bro love the videos you've have taught me to have a better mindset much appreciated
Good stuff!
Very good workout thanks for sharing 💪
I only do the pelvic thrusts when I do my football specific training. 1000 reps for time. I find that if I get a plyo box, stand on that to get a little bit of elevation training and position the box in the center of the gym for motivation.. it is generally a better workout 👍
#RicFitTeam
Riccy your CZcams channel is for real a paradise for footballers that want to go pro
You are posting everything that a football player needs ( gym work - ball mastery......) And for me I really love your in door content cause I don't have access to a field to train keep going bro 💪
Awesome dude, thank you! I appreciate it :)
Hey ricfit,
When you’re resting after sets what is the general idea. Is it one minute?
Thanks.
Taught me do the right thing you’ll be rewarded app looks class😉
Hahaha thanks bro. But you didn’t follow directions my guy! Where are you from again? I see you’re a long time follower !
@@ricfitacademy #ricfitteam 🤣my bad and from Canada (Toronto)
@@thanoskostakis the 6 side, eh G?! Sheesh! What has my content helped you with?
@@ricfitacademy it has made my do the right thing on and off the pitch. When I do that Ik that I will be rewarded. It’s made my realize how important consistency is
Great workout, but i would like to add trap-bar squats and RDLs or SL RDLs. And add a resistance band on ex 6
can you please make a video on what your plyometric session looks like
Great information
#RicFitTeam. ric, your content really help me in my journey, to chase my dream and never give up. i've learn things everyday with you, from the field to the life, and how to be a better and organized person. hugs from the other side of the world! 🇧🇷.
Thank you Henrique. I need to come visit Brazil soon!
Next neymar 🇧🇷
#RicFitTeam
Your content has tought me that to really improve in something, you have to consistently put in the work and the reps with max effort, hard work, and good strategy. It still is teaching me, though. And still showing me new, practical stuff, so thanks for that, definitely gonna shout you out at my first ever press conference as a pro. My top 2 social media pages 100%
Thanks so much for the continued support bro. You’re from Hungary yeah? I plan to come visit Budapest this year :) who’s your other favorite channel?
#RicFitTeam
Great video loved it!!! I have been following you for a long time and in that time i have learned a lot, especially for training and nutrition, my nutrition has completely changed at this day i don't eat sugar at all only once a week a bit, with soccer also and how important the fundamentals are, i just came back from a clavicle fracture , i feel better than ever and my technique has changed drastically, right know really trying to recover as much as I train , yeah so your content has helped me insanely much⚽💪
keep working, good things will come! 💪
Thanks so much Simona! Best of luck with your recovery! Please reach out if you have questions!
@@ricfitacademy thank you so much 😊
My man warming up 1:47 for something explosive later 4:34
Terrific list!
why?
I know this is an old video but do you ever super set these exercises ?
'Gunked up' love the technical terms.
3:02 GYATTTT
The beginning warm-ups seem silly. Like the anterior and posterior pelvic tlit, but make no funny of it bc I soon came to understand why something so simple as doing the warm ups you showed. Go a long way. They help you feel more in touch with your body, like feeling your hips more and just feeling centered and grounded. I had a meniscus tear about 2 years and ever since I been doing yoga to help with my hips and also for strengthen my lower body in general.
Hey man, nice workout routine! I have a question though: Why is the warmup and the stretching separated (into pre/post workout)?
warm up is always before any body training..... Stretching is always after training
you don’t want to do static stretches before a workout/practice/game
#ricfitteam 🎉
What’s up bro! Love your content on mindset on the pitch that’s really helped me the most
Love that my G! Where are you from?
@@ricfitacademy Portland Oregon
@@BreakthroughCentralMinistry Love that G. I hear it's beautiful there. I need to pop out for a visit sometime
#ricfitteam
I have learned how to effectively use the gym as a tool when progressing as a footballer
I love that my guy! Where are you from?
ric would you tell me in what day of the week you did this routine and why ?
How many times a week should I do this training and how should I combine it with the plyometrics routine you did?
#ricfitteam
Hello my name is Malik.i am from India .i like your content much.and your content help me understand many things and it helped mainly under stand your topics. quality>quantity is one of the golden words which helped me
Thanks for the support bro!
What’s the difference between myofascial stretching vs regular stretching?
#Ricfitteam being disciplined
Love that my bro! Where are you from?
@@ricfitacademy I am from albania been suffering 2 acl injuries back from the first one better than ever managed to go semi pro in Uk then suffered the second one most of the rehab is done soon back on the pitch but feeling good very motivated to play football again
@@football-co9frYou will make it bro
@@football-co9frYou will make it bro
First exercise is split squat not a lunge.
Quick question . Every time that I workout my hamstrings I feel very sore for at least 3-4 days
#RicFitTeam
The best thing you ever taught me is that there is always a way to improve some parts of your game.
I have had to deal with some injuries in the past and didn’t know what to do to improve myself. Right now I know I need to focus on my comeback and can still improve things like my mentality.
Is this good to do in season?
How about abs?
What difficulty should the bike be for warmup?
Very easy. It’s a warmup
@@ricfitacademy like at 1 or 2?
can i lose weight while doing this workout or any football workout? cuz i took some time off after injury and put on a couple kg and wanna lose the weight and go for trials hopefully next summer. this the heaviest i been i miss my agile self lol
U will loose weight doing any workout some more than others tho, if u wanna loose a good amount weight u need to be doing cardio, if u don't see anything from this just do a calorie deficit eat less than u burn
@@heyfriend22 thanks alot i appreciate it
❤
ID on those shoes? 🔥🔥🔥
Thats literally the easiest athlete day ive seen 🤣
Your favourite,😁😁😁
How many times do I do it a week?
0.5
This can be done in-season as well right ?
No, too much load.
Have you received Jesus Christ inside of your heart?
There’s no such thing as “received Jesus in your heart” that’s just a modern Christianity cliche
We should be able to clearly present a gospel presentation.
He is Israeli man
W comment
Yes .. lets follow Jesus until the end of
Amen ❤
Warm up warm up stretch squats more bs stretches bro this is the easiest leg day ever
1st step: eliminate the word "Soccer" coz it's football
I don’t think anybody cares