Today’s post is an ode to the rapper Drake.
I remember hearing his song Started from the Bottom and relating to it so incredibly much.
Shoot, the music video even centers around youth soccer:
Perfect pop culture analogies aside, when it came to my own strength and conditioning training as a college soccer player, every time I conquered a new feat of strength, or dominated a conditioning run, or played the full 90 without getting gassed, I would play his song in my head, ‘started from the bottom now we here’ and feel a tremendous sense of accomplishment.
What I like about today’s exercise is it takes starting from the bottom, and working your way up to new heights to becoming more confident on one leg.
Here it is:
What This Does:
– Gets athletes comfortable balancing on one leg
– Allows them to own the hip hinge on a single leg stance
– Teaches them a powerful countermovement (sinking the hips back rapidly and throwing the arms back) so they are ready to produce force
Once they nail this down, then they can build up to this:
What This Does:
– Puts everything together. From the snap down (countermovement), to the force production, to the jump and landing, this will help players to get comfy on one leg and be able to accelerate or in parent-speak, make a quicker “first step” on the pitch. ;-O
How To Program:
– Perform 2-3 sets 4-6 reps each side.
– If you want to get crazy, superset with a strength exercise, like Split Squats, Deadlifts, or Barbell Step-Ups. But. Be sure to take a 1-2 minute rest in between the superset to elicit a better contrast training effect for power production.
– Play Drake Started from the Bottom in the background.
Enjoy and let me know if you need more specific programming considerations.