Soccer help

[Woody]

What muscles do I need to improve and how do I improve them to have a stronger shot and a bigger throw in??

Thanks

[georgep]

Both shooting and long throws are as much down to good timing as anything. You need everything to come together at once so that when you hit the ball your foot is travelling at max speed, bit like a golf swing in my opinion. Some of the top pros have the ability to hit a shot hard with hardly any backlift because their timing is that good.

However, I would say that leg exercises like squats, leg extensions(do one leg at a time) and calf raises should improve the muscles required for a good shot.

Also, my secret to a long throw-in, work on your triceps, say weighted dips for example, then when you are performing a throw bend your arms slightly and straighten them when you release the ball. The rules state that your arms must be straight but the chances of the ref noticing are none existent.

GP (long throw specialist)

[pbody]

Originally Posted by georgep

The rules state that your arms must be straight but the chances of the ref noticing are none existent.

That's not a rule according to FIFA's Laws of the Game (check google if you don't have a copy). I can't see how you'd even throw the ball without bending your arms at the elbow? Maybe I'm misunderstanding you.


Anyways, I agree that the power for a throw and kick primarily comes from timing and technique. You don't muscle your shot, you send your foot at the ball like a whip. Record a few eurocup games and you can get some fine examples of slomotion technique for kicking and throwins.

A basic strength training program will do fine for soccer. Legs are obviously most important, but don't underestimate the need for a strong upper body.

[Woody]

Thanks guys!

I appreciate the advice. I don't go to the gym because I have equipment in my basement, but I don't have one of those calf raise things. Are there any simple calf excercises that don't require any type of equipment? (Yes, I'm picky!)

Thanks again

[pbody]

yep, just hold some weights (either dumbells in hand or barbell on back) and stand with your toes on the edge of a step or on a sturdy raised block (which you can make out of spare wood and nails) and go up and down.

Make sure you have enough of your foot on the block and good enough traction that you don't fall off. Do the full range of motion. You can do this with one or 2 legs at a time (depends on your balance and how much weight you have). If your balance is real bad, you can use one hand to hold a dumbell and the other to steady yourself on whatevers nearby.