What Does Standing On One Leg Have To Do With Scoring Goals?

We take for granted the minutiae that contribute to a free flowing Messi or an extravagant Ibra. Yet we've all heard commentators talk about the incredible balance that the very best players have. So we run them more if we're coaches, doing all sorts of drills requiring a quick change of direction, and acceleration away. But as I have mentioned before, simply rehearsing your skill will not improve your efficiency at it if the requisite elements are not present to begin with. 

Can you do this?

Years ago, with a team of three others, I measured speed and agility in a professional soccer team. We took 22 players through a simple light-gated test where they sprinted 20 meters, made sure they stepped over the line before turning back. The most interesting part was not speed so much as their turning ability. A feint, side step, the pass around the corner that sets up the one-two, even the small steps that get the keeper in position to make that goal saving dive- all have single leg stance competency in common. I found this demonstrated when eyeballing the data. The fastest players were not always the fasted players on both legs. There was as much as a 2-second differential between the turning off the left leg and turning off the right leg in SAME PLAYER. For others, the difference was not as big. I am not aware of any data that compares the two sides, making a certain amount of time between the sides advantageous or otherwise. I don't know if it's even possible for the two to be the same even in 2-footed players. These players only show an ability to use both feet but even then, one feels more natural than the other. So why discuss this at all?

• Because if you're a forward, you will win more often than not if you go to the defender's lesser side. If you're a defender, you'll show the defender your strong side because of your confidence on that side. 

• Because if you sell a fake to the right well enough and go left, it will take the defender that much longer to recover from the dummy. Tell me, what could you do with an extra 2 seconds? 

Balancing on one leg demonstrates the same motor control, in a controlled environment, that turning does, in a more volatile one. It demonstrates the sequencing of muscles to get into position, the timing and control of the whole body. The lunge is even more dynamic, taking the requirement from the stability in one leg while the other performs a dynamic movement to both legs having to work simultaneously. The hurdle step and the in-line lunge represent the qualities required to accelerate through a sprinting stride and cutting and changing direction respectively. The inability to perform in these two tests suggest that players are not performing as efficiently as possible. Efficiency removes the limitations to (but does not guarantee) maximal performance, and helps reduce the risk of injury. Inefficiency in a player who otherwise performs well suggests compensation. Athletes are some of the best compensators. Though patterns do exist, every body compensates differently. That means one athlete who fails stand on one leg may not run into any trouble while another who also fails may have recurring injuries that can be traced back to this one thing. If the goal is to reduce the risk of injury, both athletes need corrective attention.

Case Study


Frank is a diminutive defender, powerful and has really good awareness in the game. His movement profile is good:-

1. Overhead Deep Squat- 2
2. In-Line Lunge- 2's (Greater difficulty with left leg in extension)
3. Hurdle Step- 2's (Also greater difficulty with left knee extended)
4. Shoulder Mobility- 3's
5. Active Straight Leg Raise- 3's
6. Rotary Stability- 2's 
7. Trunk Stability Push- Up- 3

Negative on all clearance tests.

As far as the Functional Movement Systems model goes, load 'em up! Frank should be training hard in all the patterns. Correctives would only be to make things better. Unlike Steven's program that I outlined here, Frank's program does not need anything taken out. He would, however, benefit from unilateral training. Remember that running is pretty much an exchange of one stance to another (compared to walking which has a double support phase). For this reason, ALL players would derive greater benefits from going to unilateral training. In Frank's case, let's work work on upper body strength with some overhead presses, so he can do better when it comes to shoulder-to-shoulder challenges. But since we want to address the sloppy balance we saw in the in-line lunge and hurdle step tests, let's lift his right leg up onto a box. This will create a situation where he must react to the perturbation produced in the pressing movement with that left side. Without the help of the right foot, he will have to figure out his balance. I've highlighted before Why Soccer Players Need Abs, so Frank will do his presses one hand at a time- this will increase the load through the core. 

Mountain climbers would be a great idea. I like to grab a tennis ball, bottle of water or whatever I can find and place it on the small of the back. Frank's task is to raise his knee towards his chest as far as he can go and back, WITHOUT dropping whatever I have on his back. This emphasizes control of the hip. Notice how, (apart from the hand position), the knee up is like the sprinting stride and like the hurdle step. Focus then on his performances when he lifts his right knee towards his chest. At first, it was slow here because he kept dropping it on this side. But with a little practice (more reps on that weaker side focusing on their quality), we were able to progress to faster reps. IT IS IMPERATIVE THAT THE BODY IS STRAIGHT. A hiked hip defeats the purpose of the exercise.

In keeping with the unilateral approach, lunges with the weights in different positions are warranted. Below is a video I recorded just messing around with lunges and presses. Single-leg deadlifts are another of my favorites for developing a hip-hinge pattern critical for power through the glutes and hamstrings. The single leg component will also challenge that unilateral balance and strength.

Just messing around

In summary, Frank's program looks like this:

Single leg deadlift (unloaded)

Back lunges (unloaded, in place)

Ipsilateral (same side) shoulder press

Contralateral (opposite side) shoulder press- both with right foot raised on box or in half-kneeling

Mountain climbers

Single-leg deadlifts (loaded)

Lunges (unilateral load)

How many reps? As many as it takes to get it right! Once it's done right, I'll aim for 12-15 reps.

I was excited to see this video and thought I'd share it with you. It features Arjen Robben and Bastian Schweinsteiger in individual training sessions on their return from injury. It features a great little clip that shows the demand for single leg stance in our game.

Enjoy!