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

Happy Tuesday Friends! I am Hosting a Contest where I will be picking 3 people in the next 48 hours to win a FULL MONTH OF FREE ACCESS to the brand new RicFit app! Here's How: 1. Comment on the video with the best thing my content has ever taught you. 2. Make sure you #ricfitteam 3. For an added bonus, post the video on your story. Tag my personal account @biggriccc (NOT MANDATORY), but can help you in the pickings ;)

Start by 10 mins cycling Lunges Squats Nordic curls Bulgarian split squats Leg extensions Seated calf raises Calf raises Tibialis raises Skiping rope Static stretches

Your videos have not only taught me how to train properly like an athlete and footballer but put me into the perspective of your life as a pro. Watching your videos regular gave me a real insight into the career and outside day to day routine as a footballer and put me into a guaranteed mindset that this is absolutely what I want to do and will do whatever it takes to get there. #ricfitteam

Much Appreciated🤲🏻❤️. I really love this workout📍🔥🔥.

I have been following you for 3 and a half years now and you have been helping everyone improve their game and lives!#ricfitteam⚽⚽

1:49 i think its the favourite for everyone 😂😂😂

hey bro love the videos you've have taught me to have a better mindset much appreciated

Very good workout thanks for sharing 💪

Keep in mind, the Five stars are based on my needs for this item ru-vid.comUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

Good stuff!

Terrific list!

Your contect made me train smarter eat better, and i start to understand how to protect my body from injuries ❤

Great information

1:47 REALLY caught me OFF GUARD 🤣Nevertheless, amazing video, man! 💪

#RicFitTeam Your content has tought me that to really improve in something, you have to consistently put in the work and the reps with max effort, hard work, and good strategy. It still is teaching me, though. And still showing me new, practical stuff, so thanks for that, definitely gonna shout you out at my first ever press conference as a pro. My top 2 social media pages 100%

I only do the pelvic thrusts when I do my football specific training. 1000 reps for time. I find that if I get a plyo box, stand on that to get a little bit of elevation training and position the box in the center of the gym for motivation.. it is generally a better workout 👍

Greetings from TURKEY!! Awesome video!!! Please continue to upload more videos like this with longer durations( at least 30 minutes ).

#RicFitTeam Great video loved it!!! I have been following you for a long time and in that time i have learned a lot, especially for training and nutrition, my nutrition has completely changed at this day i don't eat sugar at all only once a week a bit, with soccer also and how important the fundamentals are, i just came back from a clavicle fracture , i feel better than ever and my technique has changed drastically, right know really trying to recover as much as I train , yeah so your content has helped me insanely much⚽💪

can you please make a video on what your plyometric session looks like

#RicFitTeam Riccy your RU-vid channel is for real a paradise for footballers that want to go pro You are posting everything that a football player needs ( gym work - ball mastery......) And for me I really love your in door content cause I don't have access to a field to train keep going bro 💪

Great workout, but i would like to add trap-bar squats and RDLs or SL RDLs. And add a resistance band on ex 6

Taught me do the right thing you’ll be rewarded app looks class😉

#ricfitteam 🎉 What’s up bro! Love your content on mindset on the pitch that’s really helped me the most

#ricfitteam I have learned how to effectively use the gym as a tool when progressing as a footballer

Hey ricfit, When you’re resting after sets what is the general idea. Is it one minute? Thanks.

#RicFitTeam. ric, your content really help me in my journey, to chase my dream and never give up. i've learn things everyday with you, from the field to the life, and how to be a better and organized person. hugs from the other side of the world! 🇧🇷.

#RicFitTeam The best thing you ever taught me is that there is always a way to improve some parts of your game. I have had to deal with some injuries in the past and didn’t know what to do to improve myself. Right now I know I need to focus on my comeback and can still improve things like my mentality.

Hey man, nice workout routine! I have a question though: Why is the warmup and the stretching separated (into pre/post workout)?

'Gunked up' love the technical terms.

ric would you tell me in what day of the week you did this routine and why ?

How many times a week should I do this training and how should I combine it with the plyometrics routine you did?

Very beginner level workout for a soccer player, in fact this workout would be considered ok if there were limitations regarding lifting weights at the gym. That being said, i would advise you to think about the goal of this workout, what are you trying to achieve? If it's resilience and strength, this is very beginner level. Secondly, static stretching and 15 min warmup could be used more effectively. GL!

❤

#Ricfitteam being disciplined

3:02 GYATTTT

The beginning warm-ups seem silly. Like the anterior and posterior pelvic tlit, but make no funny of it bc I soon came to understand why something so simple as doing the warm ups you showed. Go a long way. They help you feel more in touch with your body, like feeling your hips more and just feeling centered and grounded. I had a meniscus tear about 2 years and ever since I been doing yoga to help with my hips and also for strengthen my lower body in general.

My man warming up 1:47 for something explosive later 4:34

Is this good to do in season?

#ricfitteam Hello my name is Malik.i am from India .i like your content much.and your content help me understand many things and it helped mainly under stand your topics. quality>quantity is one of the golden words which helped me

What’s the difference between myofascial stretching vs regular stretching?

Quick question . Every time that I workout my hamstrings I feel very sore for at least 3-4 days

Your favourite,😁😁😁

How about abs?

ID on those shoes? 🔥🔥🔥

First exercise is split squat not a lunge.

What difficulty should the bike be for warmup?

can i lose weight while doing this workout or any football workout? cuz i took some time off after injury and put on a couple kg and wanna lose the weight and go for trials hopefully next summer. this the heaviest i been i miss my agile self lol

Warmup Bike warmup - 5-10 min 1. Feet in/out - 10-20 reps 2. Knee circles - 10-20 reps (each side) 3. Figure 8's Knee circles - 10-20 reps (each side) 4. Psoas Activation - 10-20 reps (each leg) 5. Hip in/out - 10-20 reps (each leg) 6. Hip swing (front) - 10-20 reps (each leg) 7. Hip swing (back) - 10-20 reps (each leg) 8. Hip swings in/out - 10-20 reps (each leg) 9. Hip forward/in/out - 10-20 reps (each leg) 10. Open the gate - 10-20 reps (each leg) 11. Close the gate - 10-20 reps (each leg) 12. ER/IR Hip joint - 10-15 reps (each leg) 13. Anterior/posterior pelvic tilt - 10-15 reps 14. Side lunges - 5-10 reps (each leg) 15. Spinal translation - 5-10 reps (each side) 16. QL side reach - 5-10 reps (each side 17. Gravity squats - 10-20 reps Exercise #1 1. Bodyweight lunges - 10-15 reps (each side) 2. Static dumbbell lunges (w/heaviest weight) - 4 × 10-12 reps 3. Windshield wipers w/hands on ground - 1-3 sets × 10-20 reps ( b/w the lunge sets) Exercise #2 1. Barbell box squat (warmup) - 1-3 sets × 10 reps 2. Barbell box squat (working sets) - 5 sets × 5 reps 3. Windshield wipers (no hands) - 1-3 sets × 10-20 reps (b/w box squat sets) Exercise #3 1. Hamstring curl w/stability ball - 3-4 sets × 15-20 reps 2. Rollover to reach wide legged - 1-2 sets × 10 reps (b/w stability ball ham curls) Exercise #4 1. Jump rope - 3-4 sets × 2-3 min Exercise #5 1. SL calf raises - 3-4 sets × 10-30 reps (each leg) 2. Tibialis raises - 3-4 sets × 10-30 reps (each leg) Exercise #6 1. Glute medius raises - 3-4 sets × 10-50 reps (each leg) Exercise #7 1. Sled pulls - 3-4 sets × 20-100 yards Static Stretching 1. Anterior tibialis stretch - 3 sets × 30sec 2. Anterior tibialis stretch (right) - 3 sets × 30sec 3. Anterior tibialis stretch (left) - 3 sets × 30sec 4. MFS Erector stretch - 3 sets × 30sec 5. MFS Erector stretch (left) - 3 sets × 30sec 6. MFS Erector stretch (right) - 3 sets × 30sec 7. MFS psoas - 3 sets × 30sec (each leg) 8. MFS quad stretch - 3 sets × 30sec (each leg) 9. Figure 4 glute stretch - 3 sets × 30sec (each leg) 10. Gracilis stretch - 3 sets × 30sec (each leg) 11. Gracilis stretch (feet up) - 3 sets × 30sec (each leg) 12. Gracilis stretch (straight up) - 3 sets × 30sec (each leg) 13. L5-S1 Eldoa - 1-2 sets × 1min

This can be done in-season as well right ?

How many times do I do it a week?

Thats literally the easiest athlete day ive seen 🤣

Warm up warm up stretch squats more bs stretches bro this is the easiest leg day ever

Have you received Jesus Christ inside of your heart?

1st step: eliminate the word "Soccer" coz it's football