How to Use Ankle Weights to Get Better at Soccer

Wearing ankle weights while practicing may hold the promise of improving your speed, endurance and kicks, but ankle weights have their limitations. It seems logical that the weights will develop your leg muscles as you run and kick during practice, making you stronger and more agile during the game, but they should not be used while running or doing soccer drills, as they can cause injury to your knees and ankles. Use ankle weights only to do isolated exercises off the field,

Things You'll Need

  • Weighted vest
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Instructions

  1. Ankle Weights

    • 1

      Perform straight leg raises by lying on the floor with your support leg bent at the knee, and the leg you will exercise out straight, flat on the floor. Do one leg at a time. Raise the straight leg up slowly, about a foot off the ground, hold for a moment and then slowly lower it to the starting position. Choose an ankle weight amount that will allow you to complete eight to 12 reps for each leg.

    • 2

      Perform knee extensions by sitting on a stable, elevated surface with your lower legs hanging off the edge of the surface. Hold on to the surface for support. Raise your lower leg slowly until your knees is fully extended and your leg is out straight in front of you, but do not lock your knee at the top of the movement; do one leg at a time. Hold for a moment before lowering your leg to the starting position. Choose an ankle weight amount that will allow you to complete eight to 12 reps for each leg.

    • 3

      Do calf raises while wearing ankle weights by standing on the ball of one foot at the edge of a raised object. Put your other foot next to or behind it so that it does not touch the ground. Hold on to a wall for balance, or place your hands on your hips to add difficulty. Raise up on your toe as high as you can, hold for a moment then slowly return to the starting position. Choose an ankle weight amount that will allow you to complete eight to 12 reps for each leg.

    • 4

      Do glute kickbacks while wearing ankle weights by starting on the floor on your hands and knees. Keep your eyes forward, your back straight and your abs tight. Extend your right knee back as far as you can while keeping you leg bent. Keep the rest of your body still. Hold for a moment at the top of the movement and squeeze your glute, then lower your leg back to the starting position. Do 12 reps and then switch sides to complete 12 reps with the left leg. Choose an ankle weight amount that allows you to complete the recommended number of reps.

    Weighted Vests

    • 5

      Wear a weighted vest during practice and drills as an alternative to ankle weights to help strengthen your body for soccer; this is safer for your joints and can achieve the same strength and endurance building goals.

    • 6

      Choose a vest that allows to you add and take away weight so that you can adjust the amount of weight to your fitness level. Choose a vest that is also appropriate for your body size so that it does not interfere with your agility or body movements.

    • 7

      Start out with a small amount of weight and wear the vest for a short amount of time during practice. Gradually build up the weight and the amount of time you wear the vest during practice as your strength and conditioning improves.