Killer Leg Workout To Look Like Ronaldo

Alright World Cup fever has come and gone, but the thought of having Ronaldo’s legs may still linger in your thoughts.

 

Soccer is a brutal sport when it comes to cardio and staying fit, minus the flopping. Really no secret that soccer players are probably the most fit athletes in the world.  Don’t believe me? How about this stat, here is a breakdown for how many miles players run per sport:

Baseball- .0375 Miles

Football- 1.25 (Receivers and Cornerbacks…) Miles

Basketball-  2.55 Miles

Soccer- 7 Miles

 

Alright so how do we get those dreamy legs that all those World Cup soccer players somehow have? Here are a few great workouts to build lean, strong, and tone legs.

  • World Cup Sprint Workout

15-Second Sideline-to-Sideline Drill

4 to 8 reps

Daniel Guzman the Lead Performance Trainer for the LAFC uses this drill to build leg strength. “ Each rep should be performed at 80 to 85 percent speed, maintaining a pace for which they can finish each of the four to eight reps within 15 seconds.”

“It’s not that they’re accelerating as fast as they can and going 100 percent,” Guzman said. “They’re building up to that 80 percent — coming across, turning around and bringing it back.”

The drill is purposely done at 80 to 85 percent speed because soccer players rarely sprint at 100 percent speed during a match. They have to maintain a constant pace — then pick the right moments to turn on the turbo jets and really sprint. “Very simple, but extremely effective,” Guzman said of the drill.

 

Try finding a field that is about 70 yards in order to perform this drill.

 

Box-to-Box Run

4 to 8 reps

Jog about 18 yards from the end line to the beginning of the goalkeepers box, then sprint the entire field until you reach the other goal box, then jog to the end line. Repeat this.

 

Great drill that gradually increases the speed over time, the acceleration is great to build leg muscles.

 

6-Cone Shuffle-To-Sprint Box Drill

6 reps in 60 seconds

Set up three cones in a line, each five yards apart and another three cones running parallel also five yards apart. Then alternate between shuffling and sprinting in a zig-zag motion between the cones. This acceleration drill replicates the movements similar to a game.

 

  • Resistance Training

Split Squats with Kettlebells or Dumbbells

3 sets, 5 reps each leg

Players run in many different directional and unilateral movements throughout a 90 minute game.  Split Squats in the gym help prepare players to mimic some of the sequences they’re going to see on the field. This exercise includes holding a kettlebell right-side up or upside down in a goblet hold at the chest, while doing the split squats.

Reverse Lunges with Kettlebells or Dumbbells

3 sets, 5 reps each leg

While the rear leg is at rest during a split squat, its engaged on a reverse lunge.

Single-Leg RDL

2-3 sets, 5 reps each leg

Great way to strengthen your hips.

Farmer's Carries with Kettlebells or Dumbbells

For 50 yards

 

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