Want to get a real kick out of soccer? Exercising your quadriceps (KWAD-ri-seps) muscle is the key. (The quadriceps is the large muscle on the front of your upper leg.) You'll make sharper passes and harder goal kicks by practicing these isometric (i-so-MET-rik) leg extensions. Here's how.

1. Face forward in a chair with enough room for you to pull your foot up beneath your bottom.

2. Hold your legs out straight, but don't lock your knees.

3. Squeeze your right quadricep, then bend your left knee and pull your left heel up toward your bottom. Repeat thirty times in thirty seconds; if you can't do thirty, do as many as you can. Remember to keep that right thigh ...

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