Today we will be looking at some prevention/mobility exercises you can use to make sure you take all the necessary steps to avoid injury. We will be following the routine of Anthony Legendre, who most recently was playing in the USL for FC Tulsa. These exercises are used to improve the mobility of your lower body, while also increasing the strength of certain muscles to prevent injuries. These types of workouts are just as important as sessions on the field; professional players often use these to maintain strength and prevent injuries throughout their long season. Feel free to follow along using the workout below, or watch Anthony's video!
Workout:
Glute Bridges - 3 sets of 20 reps
Leg Raises - 3 sets of 10 reps
Single Leg Raise - 10 raises each leg
Ball Squeeze - 3 sets of 20 seconds
Straight Legged Ball Squeeze - 3 sets of 20 seconds
Clam Shell - 3 sets of 10 reps
Nordic Hamstring Curls - 3 sets of 5 reps
Reverse Nordic Hamstring Curls - 3 sets of 5 reps
Bird Dogs - 3 sets of 20 on both sides
Dead Bugs - 3 sets of 20 each side
Ankle Rotation - 3 sets of 10 reps
Calf Raises - 3 sets of 10 reps
Video from @anthony28 on instagram and @anthony legendre on youtube