Hamstrings:
Recently, I injured my hamstring while sprinting, which has shifted my workout focus towards not only building strength but also preventing injuries. The aim is longevity, and to maintain my speed and agility in soccer, it's crucial that I intensively train my lower body.
Super Set Saturday!
Today, I was hit with an overwhelming wave of fatigue, so I opted out of my usual morning cardio. Instead, I focused on leg day, aiming to sculpt my legs into mighty pillars of strength, while simultaneously getting my sweat on 🤣
Know your soccer fields:
Especially when I traveled weekly, we’d see so many different types of soccer fields, and each field changed our style of play.
Some fields were super bumpy and unmonitored, while others were locked up and perfectly maintained. Although an inconvenience, I heavily recommend showing up early to get used to the conditions, so you’re prepared for the game! ⚽️
Although abs are known for being the flashy muscle group, people tend to overlook the benefits to having a strong core.
In the realm of soccer there’s a few noticeable benefits to strong abs; It gives you incredible agility for performing dynamic movements.
Shooting and passing increases in power (as much of your power is derived from your core).
Lastly, a strong core supports your spine and helps distribute stress of sudden movements or impacts (aka injury proof)!
Don’t have an open field?
No problem! Grab a couple cones, a pene soccer ball, and find yourself a wide open parking lot. I spent a couple minutes dribbling through each cone as my form of cardio for today. Especially if you enjoy indoor soccer this is especially for you. You’ll get a way more realistic practice, and it’ll easily translate to your indoor skills! ⚽️
Nike would be proud, I’m not mixing brands 🤣
Hope everyone’s having a fantastic Tuesday afternoon! Working up a heavy sweat with some dribbling drills for some fasted cardio, then getting back on the gym grind tonight.
Let’s get after it! 💪🏼⚽️
Did some casual cardio for an active rest day. Today consisted of juggling and dribbling around an open field. Practiced my touch out of the air as well. After running for 4 years in college, I grew out of enjoying normal cardio, so I always try to spice it up with something fun. Putting a ball at my feet seems to do the trick 😛⚽️
2024-02-15 22:21:48 +0000 UTC View PostWorking up a little sweat to start off the workout! ⚽️ Love getting my heart rate up by messing around with a ball before the gym. It’s a great and fun way to get the blo0d pumping with almost no effort.
2024-02-08 20:48:10 +0000 UTC View Post
Decided to shake up the flow with something new, and I ended up having a blast! 💥 Whether it’s a new skill move in soccer, a new location to explore, or a new weapon to fire 😈 Exploring new horizons is always exhilarating for me. What’s something new you’ve tried recently? 👀
2024-02-07 17:30:15 +0000 UTC View PostPendulum squats: A rare, but fantastic exercise for strengthening the glutes, hamstrings and quads. A personal favorite of mine for developing explosiveness and improving lower body strength.
2024-02-04 19:38:29 +0000 UTC View PostJuggling has never felt better! ⚽️ Been on top of stretching, eating relatively clean, and even been weightlifting heavy again, but I’ve never felt better! I know it’s the most cliche thing ever, but I promise when it all aligns, I get a magical feeling of composure.
2024-02-02 00:44:04 +0000 UTC View PostDeadlifting: A fantastic compound lift for building strength and explosiveness. Although it’s not crowned as the safest or most effective workout, it’s a phenomenal way to track progress, measure strength & identify weaknesses. I’ve always wanted to be a fast & springy soccer player, and this is one of my ways to crush that goal! ⚽️💪🏼
2024-02-01 03:21:01 +0000 UTC View PostHow’s your touch? ⚽️👀 The vision was good, the touch was eh, but it’s okay we can let this one slide 😝. The goal is to bring it down quick and effectively, so a defender has no time to put pressure on you. To advance this drill one step further, add a certain direction to dribble after the trap.
2024-01-30 03:26:15 +0000 UTC View Post
One of my all time favorite glute stretches can be done standing or sitting. Start with one leg on top of the other leg’s knee and lean over. This can be a fairly intense stretch depending on flexibility and soreness, so feel free to take your time with it. It’s a great way to dig into those glutes 😛
2024-01-28 21:17:48 +0000 UTC View Post
Daily reminder: Strive to be a better version of yourself today than you were yesterday! Each day we all have our ups and downs, there’s no doubt about that, but showing love to ourselves and others around us is always in our control ❤️ Love y'all 😘
2024-01-27 23:06:59 +0000 UTC View PostKeeping the legs fresh by playing some keepy up after a heavy leg day ⚽️. Although not fun, it’s a great way to eliminate stiffness or soreness. Moving and stretching after a long workout is the key to recovering faster! Try and add a new stretch to the routine today! 🙆♂️
2024-01-24 03:52:03 +0000 UTC View Post
Went and played soccer in some freezing weather this afternoon! Although it gave me flashbacks from high school, it was so refreshing to do again! Every morning we’d be on the field doing our normal stretching routine, then got right into scrimmaging. Felt right at home doing it again 🥰⚽️.
2024-01-19 23:57:49 +0000 UTC View Post
Who you rooting for this weekend!? Arsenal or Crystal Palace 👀 For the longest time, I wasn’t big on watching football (soccer). Although, here’s the benefits of why I do: - You’re getting information from the highest level of soccer there is. - You can create tactics based off what team formations work. - You can adopt a players play style that works at the highest ranks.
2024-01-19 02:33:32 +0000 UTC View Post
Shoulder joints: Whether it’s from sleeping on your side, or an impingement from work or time. Stretching out your back and shoulders can alleviate lots of tension built up from simple stressors. The neck and back can build up inflammation quick, so don’t forget to decompress with some deep stretching after a big days work!
2024-01-17 02:09:49 +0000 UTC View Post
Cardiovascular health can be improved by several factors, but ultimately what matters most is the breath work. Training breath work can have a vastly beneficial impact to your health. Practicing breath work exercises can improve oxygen intake, reduce stress levels and even enhance your energy! 🧘♂️
2024-01-16 05:23:01 +0000 UTC View Post
Not excited for the arctic blast rolling in!! ❄️ If you need me, I'll be daydreaming about stretching in 82 degree warmth over the bay ☀️😎 Stretching can be as quick as a 3 minute warmup or cooldown, and can completely alleviate muscle pains, joint pains, imbalances or impingements!💪🏼 What are you stretching today? 🙆♂️
2024-01-14 21:14:39 +0000 UTC View Post
No matter whether it’s hot or cold, raining or sunny, I will always use grip socks. The extra traction obtained from them is almost scary. For being a life long soccer player, without a doubt these were the best investment I ever came across! 🧦
2024-01-12 20:26:25 +0000 UTC View Post
One of my go to stretches before and after a game: The butterfly stretch. The benefits it offers are: Increased flexibility in the spine, relieves pain in the legs and knees, invites mobility in the hips and is an overall fantastic lower body stretch.
2024-01-10 21:32:04 +0000 UTC View Post
For all of my winter games, I would always overdress. Especially due to the fact that I was a keeper, we didn’t run anywhere close to what the field players did. This resulted in me learning how to layer up. We could wear joggers or slim hoodies under our jersey’s, so naturally those are my go to items for warmth. 🥶❄️
2024-01-07 22:45:39 +0000 UTC View Post
Hip flexor muscles are massive contributors to your lumbar spine stability. Tight hip flexors can create pain and impairments in mobility. This can make something as simple as walking up stairs, running or even walking a difficult process.
2024-01-04 22:18:13 +0000 UTC View Post
5 cone drill: Sort of like the 4 cone drill in one of my OFTV’s. This drill is specifically for improving mechanical touches on the ball. Light touches are the key for moving through this with pace. The goal is to stay consistent and accurate with your touches. I like to do 3 sets as fast as I can, then move to another drill. Give it a go! ⚽️
2024-01-04 01:49:38 +0000 UTC View Post
Night 2 is underway 🙌 this is how I'll be ringing in 2024... with a heart full of gratitude and my dancing shoes on 😜 looking forward to another incredible year with you! 🍻
2024-01-01 02:56:22 +0000 UTC View PostGoing out for a 15-30 minute juggling session is easily one of my favorite forms of cardio. It trains coordination and discipline while simultaneously improving the respiratory system.
2023-12-29 01:16:43 +0000 UTC View PostHere’s almost a perfect rally, but it’s the holiday's so go easy on me. Hope everyone had a Merry Christmas!
2023-12-26 23:36:35 +0000 UTC View Post
Post leg day workout juggles! There’s no better feeling than noticing the extreme fatigue in the muscle group you worked. I like to test myself by doing some keepy ups. If I can barely keep it up, I know I hit them hard enough 💪🏼😛
2023-12-25 00:20:54 +0000 UTC View Post
