Soccer actively engages the lower body during each game. Because this sport is so physically demanding, strength and endurance are necessary to protect players from injuries on the field. Talk to your doctor if you have questions about developing a personalized strength-training program to prevent or managesports injuries in NYC .


Squats are a well-known—and very effective—strength-building exercise for your lower body. These exercises improve muscle strength and tone in the legs, but also strengthen your glutes and core as well. You can perform squats with weights or without them, depending upon your ability level and preference. The key to getting the best results from squats is performing them correctly. To perform a squat, stand with your feet shoulder-width apart. Slowly lower your body, keeping your chest lifted, and lean back as though you are about to sit in a chair. Your knees should remain over your ankles; don’t let them come forward of your toes as you sit. Lower yourself until your legs are at a 90-degree angle (or as far as your flexibility will allow up to 90 degrees), then slowly raise your body back into a standing position.

Power Jumps

Short bursts of activity offer beneficial muscle-building properties. Power jumps deliver an intense workout to increase strength throughout the legs. Begin in an upright position with your feet placed shoulder-width apart. Lower your body into a partial squat of about 45 degrees, then jump vertically. The goal of power jumps is to perform them quickly and with maximum energy to get as high as you can, all while using good form. To challenge yourself even more, bring your knees up toward your chest at the peak of your jump.

Able Orthopedic & Sports Medicine is a proud supporter of the NYPD United Soccer Team. Our orthopedic surgeons can help you maintain an active lifestyle with top-quality orthopedic treatment for sports injuries and more in Queens and NYC. You can reach us by calling (347) 537-2404 or clicking on our web contact form .

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