Throughout the semester, we will utilize videos and images to demonstrate techniques. If possible, use a mirror or take a video of yourself to see what your body does when you perform an activity. Often, what our brain tells us we're doing is different from what our body is executing. A mirror or video can help us connect the brain and action and dial in that relationship.

This week, we will focus on lower body positioning and fundamental movement patterns.

The squat position is a foundation to strength development. As we progress as an athlete, we will use resistance training (weights, resistance bands, etc.) to develop strength and power. Recognizing and executing a squat position is necessary to perform training movements safely and successfully. This video by Erica Suter demonstrates a squat position:

https://205sports.org/library/physical-development/lower-body-bw/squat-tutorial%E2%80%8B/

Note the importance of rotating the hips out (external rotation) and upper body position when squatting. It is important to avoid coming off the heels and having the knees buckle in. When the knees move inward during a squat, there is an unwanted strain on the internal knee ligaments - specifically the ACL.

Each individual has a range of motion in various directions and movements. This is dictated by how much stretch your soft tissue (muscles, tendons, ligaments) can perform and the structure of your joints, among other things. The depth you can squat will likely differ from your friends, trained athletes, or video influencers. Find the depth YOU can achieve without sacrificing form - and dial it in. Range of motion can be increased - but this takes time and discipline.

Based on your squat, we will review the athletic stance. Here is another video by Erica Suter:

https://205sports.org/library/physical-development/athletic-stance/athletic-stance-tutorial/

Once again, practice your athletic stance with a mirror or video. Start by getting comfortable with the position, then practice movements (side steps, drop steps, shuffles, forward steps) - and then get into your athletic stance. Add a soccer ball - as Erica does in the video - and try some combinations of movements, focusing on your positions.

Our final movement will combine strength and the squat position - the wall sit. Please review this video:

https://205sports.org/library/physical-development/lower-body-bw/wall-sit/

To start, I suggest trying 3 rounds of 30 seconds with a 30-second rest. Shake out your legs after each round. Focus on the position of the hips, knees, and toes as described by the instructor. Don't go too deep to start - and don't go beyond parallel. A reasonable goal would be 3 rounds of 60 seconds on, with 60 seconds rest.

The wall sit is an "isometric" exercise - we are taking advantage of the tension created by the position to develop muscular strength. There are other types of exercises that we will explore in the future.

For these exercises - and all of the activities we will perform this semester - the objective is to perform them "perfectly" within your range of motion and abilities. We are going to avoid shortcuts and poor positions. We are not comparing ourselves to other players in the group or to athletes who have been performing these activities for years. Our goal is to improve our abilities and our knowledge.