SOCCER

Preventative exercise plan for high school soccer athletes, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Use: Leg Muscles Glutes/Hips Core Common Injuries: Achilles tendonitis Knee/Ankle sprains Meniscal Tear Exercise plan: Calf Raises (shin splints) - 15 raises (2 sets) Ankle Alphabet (foot pain/engages ankle) Single leg balance - 30s hold each foot (2 sets) Jump Squats - 10 reps (2 sets) Split squats - 8 slow reps on each leg (2 sets) Single Leg Squat - 5 reps, 2 sets each foot Quad Sets - 5 second hold (10 each foot) Seated Straight Leg Raises - 10 each leg (2 sets) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #physicaltherapy #pt #sportsinjury #soccer #futbol