Inside ball kicking exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inside ball kicking )

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Name of exercise  AROM ball kick inside (adductors)
Other names of exercise Inside ball kicking
Description of exercise Inside ball kicking exercise is a soccer drill that focuses on improving a player’s ability to control and pass the ball with the inside of their foot. This exercise involves setting up cones or markers in a straight line and having players dribble the ball using only the inside of their foot, while weaving in and out of the cones. This helps players develop better coordination, balance, and control of the ball with their weaker foot. It also teaches players to use the inside of their foot for passing, which is essential for accurate and precise passes on the field. Overall, this exercise helps players become more well-rounded and versatile in their ball control skills.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand about 5 to 10 feet apart from your child.
  • Have child kick ball to the inside toward you with their outside leg.
  • Kick ball back to your child and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps, Inner Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Adduction
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves balance
  • Increases coordination
  • Enhances agility
  • Strengthens leg muscles
  • Improves ball control
  • Develops quick footwork
  • Enhances passing accuracy
  • Improves reaction time
  • Builds endurance
  • Increases overall fitness

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Inside ball kicking exercise should be avoided if the player has any existing injuries or pain in their legs, especially in the knees or ankles. It is also not recommended for players who have poor balance or coordination, as the exercise requires quick and precise movements. Additionally, if the player is fatigued or has not properly warmed up, it is best to avoid this exercise to prevent any potential injuries. It is important to listen to your body and not push yourself beyond your limits. Lastly, if the player is not familiar with the proper technique for inside ball kicking, it is best to avoid this exercise until they have received proper instruction.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Wear proper footwear
  • Warm up properly before starting
  • Use a soft and lightweight ball
  • Maintain proper balance and posture
  • Keep knees slightly bent
  • Use the inside of the foot to kick
  • Start with slow and controlled movements
  • Increase intensity gradually
  • Avoid overexertion
  • Stay hydrated

    • Helpful in Diseases

  • inside
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Plantar fasciitis
  • Achilles tendonitis
  • Bursitis
  • Sprains and strains
  • Ankle instability
  • Flat feet
  • Metatarsalgia

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    Frequently asked questions

     

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