How to Train Your Lower Body as a Soccer Player (4K)

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00:00 – Intro: why-driven lower-body training for footballers
00:27 – Osteoarticular warm-up overview: bike, ankle in-outs, knee circles, hip swings
01:12 – Pelvic tilts, side lunges, spinal translations, QL reaches, gravity squats
02:14 – Exercise 1: Walking lunges (BW to heavy), tempo cues, inter-set hip windshield wipers
03:06 – Exercise 2: Barbell box squats for acceleration and max intent
03:48 – Exercise 3: Stability-ball hamstring curls for injury prevention and striking accuracy
04:41 – Exercise 4: Single-leg calf raises (full range, squeeze at top)
05:02 – Exercise 5: Tibialis raises for shin-splint prevention and accel/decel control
05:36 – Exercise 6: Glute medius raises for hip and pelvic stability
05:56 – Exercise 7: Sled pulls – VMO focus, quad strength, feet loading (barefoot if allowed)
06:16 – Cooldown: fluids and electrolytes to finish the lift
06:26 – Stretching philosophy: stretch what you train, keep fascia sliding
06:58 – Stretch block 1: anterior tibialis and spinal erectors
07:08 – Stretch block 2: psoas release for low-back relief and stress carry
07:31 – Stretch block 3: myofascial quad stretch (post squats, lunges, sled)
07:47 – Stretch block 4: figure-4 glute for pelvic leveling
08:14 – ELDOA L5-S1: spinal decompression finisher
08:38 – Outro: key takeaways, consistency, thanks

Complete lower-body gym session built for footballers: joint-by-joint osteoarticular warm-up, then a performance-driven lift—walking lunges, box squats for acceleration, hamstring curls for durability, calf and tibialis work for sprint mechanics, glute medius raises for pelvic control, and sled pulls for quad/VMO strength.

Finish with a targeted myofascial cool-down: anterior tibialis, erectors, psoas, quads, figure-4 glute, and an ELDOA L5-S1 decompression.

Cues for tempo, intent, and safety throughout, plus why each move matters on the pitch!

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