How to Get a Strong Leg and Foot for Soccer

When it’s time to strengthen your legs for soccer, don’t just focus on kicking strength. You’ll spend much more time running up and down the field and making quick stops and starts, than you will firing 30-yard shots at the net. So focus on overall leg strength when you work out to improve your speed, quickness and stamina.

Things You'll Need

  • Barbell
  • Dumbbells
  • Resistance band
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Instructions

    • 1

      Perform squats with a barbell across the back of your shoulders and a small weight plate below each heel, to ease the strain on your knees and focus on your quads. Stand straight with your feet hip-width apart and hold the barbell with your palms facing forward. Squat straight down until your thighs are about parallel with the floor, taking care to keep your knees in line with your toes. Rise to the starting position. Do six to 12 repetitions. Alternatively, perform half squats with a training partner’s help. Move the barbell down only, using about 120 percent of your normal squatting weight for six reps.

    • 2

      Place a barbell across the back of your shoulders, then step up and down on a bench. Perform eight to 12 reps with both legs.

    • 3

      Perform machine exercises such as leg presses and curls. Sit in the leg press machine, place your feet flat against the resistance plate and extend your legs. To use a leg curl machine, position your heels or ankles on top of the resistance pads with your legs straight, then press down on the pads to bring your heels as close to your butt as you can. Do eight to 12 reps of both exercises.

    • 4

      Work your hip flexors by anchoring one end of a resistance band to a door or sturdy object and attaching the other end to one foot. Face away from the anchor point with the band taut, then raise one knee as high as possible in front of your chest. Do 15 to 20 reps with each leg.

    • 5

      Grasp a pair of dumbbells and do walking lunges to improve your speed and acceleration. Stand straight with your arms hanging down at your sides and your palms facing your body. Lunge forward, keeping your back straight, until your rear knee is about ankle-height above the floor. Immediately push hard through your front foot as you step forward and lunge with your opposite leg. Perform a dozen reps with each leg.

    • 6

      Strengthen you calves, feet and ankles by performing one-leg calf raises. Step onto a raised platform, with the balls off your feet on the front edge and your heels hanging in the air. Hold onto a sturdy object for balance. Lift one foot off the platform and position it behind the opposite foot, then raise the heel of your grounded foot as high as possible before returning under control to the starting position. Perform four sets of 15 reps with each leg, or work up to that level.