Leg Exercises

The question of how to get faster for football must come into my inbox at least a dozen times per week. I thought we had the whole football speed thing figured out, but, recently I was forced to train in a commercial gym…sadly, this was a wake-up call that most football players have ZERO idea how to get faster.

I almost never go into a commercial gym to do any football strength and speed training with my football players these days. But, on the rare occasion that I am forced to go into one of these creep-joints, I’m always struck by two strange phenomena’s:

1. Most guys look like light bulbs; all upper body, no legs

2. The leg training done by most “athletes” is an embarrassment

The great majority of the leg training effort is going into leg curls, leg extensions, leg presses and maybe the occasional squat…usually done with no more than 225-lbs bar. This may be fine for the average guy, but, for those football players who ask, “How can I get faster for football, you need to train the legs hard and heavy.

Most football players should take a page from the playbook of Powerlifter’s training: you must absolutely attack the hamstrings and glutes! The oft-mentioned posterior chain (PC) is of utmost importance to athletic ability. The hamstrings, glutes, and lower back are key to being fast and lifting heavy weights in the Deadlift and Squat. Any football player can get faster and more explosive, yet many never do.

These athletes usually neglect training the muscles most responsible for speed development: the muscles of the PC.

In training the hamstrings, a few important points must be emphasized.

· The hamstring group is made up of the biceps femoris, the semitendinosus and semimembranosus muscles. All must be worked hard for maximum strength and speed.

· The hamstring muscles have two functions: bending the knee and hip extension; both motions must be trained.

· The hams are made up of a high percentage of fast twitch muscle fibers and therefore must be trained heavily. These muscles respond better to lower reps – even as low as singles!

· Because of the high amount of fast twitch fibers, the hamstrings respond well to eccentric work.1

· If they’ve been neglected, the hamstrings will have to be worked more often until they catch up to the powerful quads.

Keep these points in mind when designing a training program for the hamstrings.
The following 12 exercises will hit the hams and glutes hard and heavy.

Choose one to three of them and add them to your training. I suggest putting in one of these movements after your main leg exercise of the day (i.e. Deadlifts or Squats). Shoot for 4 – 6 sets of 4 – 6 reps per movement.

Glute-Ham Raises

You will need a special Glute-ham bench for this exercise. The movement looks something like a back hyperextension except that your legs are bent at the knee and you pull your self up with the hamstrings, glutes, and even the calves by pressing your feet into the toe board and flexing the hamstrings hard. Every gym should have one of these. For more info on this exercise and the Glute-ham bench, check out some of the writings of the Westside Barbell Club, who really popularized this exercise.

The Glute-Ham raise can be done after ever session if using only bodyweight. Or, you can add weight and use it like any barbell exercise. This is one of those rare movements where I doubt you can ever do too much.

Romanian Deadlifts (RDLs)

RDLs are similar to a straight-leg deadlift, with the exception that instead of simply bending at the waist and pulling up on the bar, you have the hips travel backwards when bending over. For many, the SLDL neglects the hamstrings while overworking the lower back. This is especially true for short-leg, long-torso lifters.

The RDL will probably do more for your hamstrings and glutes than any other exercise, with the exception of Deadlifts. It really is a very underrated movement for both athletic performance and for aesthetic appearance. The RDL can do wonders for those wishing to get faster for football.

Be sure to keep a flat back; you can use both clean and snatch grips for variation. This is a movement where you definitely want to keep the reps low. 4 X 6 is a good set-rep scheme to start with. Really push those hips back, stretch those hams out, then pop up.
This can be made more difficult by using one DB at a time.

One-Leg Deadlift

I picked up this great exercise from Pavel Tsatsouline. This brutal exercise is performed with two dumbbells or Kettlebells. Place the DBs on the other side of the foot of the leg you are working. With a slight bend in the knee, bend forward at the waist and grasp the DBs. This is a true “get faster for football” exercise.

The non-working leg should be well behind you and off the ground. Go as high as you feel comfortable with. Now, with straight arms, pull the DBs up to waist height while dragging the back foot forward until you are standing erect on two feet, with the DBs at waist height.

This is a great movement to improve football speed because it works the hamstrings one leg at a time, very similar to running.

Snatch Grip Deadlifts

Snatch grip deadlifts are a perfect football speed training exercise.

All variations of Deadlifting should be used in your football strength program… especially if you want to be as fast as possible!

· Snatch Grip Deads just force you into a lower position, thus forcing the hamstrings and glutes to work harder. Plus, the benefit of the work the entire back gets.

Whenever you can involve the hamstrings more, the better off you are for building leg strength and especially for speed! If your hams are weak, forget being fast.

I would use straps on a SnDL because of the wide grip.

But, don’t go crazy wide on the grip. I’m 6′1 and my index fingers are about an inch outside of the outer rings on a York bar. I know you’ve probably seen O-lifters use the collar to collar grip, but, even when I competed in O-lifting, I didn’t go out this far.

Some would say to simply pull off of a platform, which is fine, but it’s a different movement. Part of the fun of SnDLs is how hard you must also force your abs to work to keep you from falling forward. This exercise really teaches you to sit back when pulling from the ground; an invaluable lesson for anyone wanting to improve their Deadlift.

Snatch Grip Deadlifts from a 4-inch Box

Let’s take a brutally effective exercise and make it even harder by performing it on a 4″ box (or block of wood). This exercise will absolutely terrorize the hamstrings and glutes…with a nice added bonus of hitting the upper back and traps quite nicely. One thing you’ll notice with RDLs and SnDLs is that the upper back and traps are usually pretty sore the day after. Anytime you have to hold a heavy bar and then do multiple reps in a pulling movement, the traps and upper back have to work hard to stabilize the load.

The 4″ box will create a greater range of motion but isn’t so high as to alter body mechanics significantly. If you find your form breaking down at 4″, try using a 3″ box.

Focus on sitting back and letting the hams and glutes do all the work. If there’s one mistake I see over and over again on this movement, it’s that when the weights start getting heavy, lifters start using their arms…that is a recipe for disaster. If you find that you are arm pulling, lower the weight a bit and build back up.

This exercise can also be used as a Max Effort (very heavy) movement or it can be used as an accessory lift.

Band Leg Curls

This is a great movement to train the hams in a dynamic way and increase football speed. The bands will help train the legs to stay strong through the entire range of motion because the exercise will get harder as you get closer to the finish.

Choke a band around the uprights of the rack, sit on a bench and place the band around the back of your ankles. The band should have some tension while your legs are extended. Now, contract the hamstrings hard and do a fast, explosive leg curl.

Band leg curls can also be done one leg at a time. 3 – 4 sets of 8 – 12 is sufficient.

Dynamic Lunges

Lunges have gotten a bad rap because most dummies at the gym use a 3-inch stride and 2lb DBs. However, when done with more moderate-heavy weights and in a Dynamic (explosive) fashion, the lunge can be a tremendous tool in your strength training toolbox.

· The lunge should be a fairly long stride, and instead of simply stepping forward and then back, once your foot hits the ground on the forward stride, explode back up.

Lunges performed in this manner are also effective because the athlete actually opens and closes the kinetic chain while performing the movement, and the lunge also helps the athlete become strong in supporting a high percentage of his bodyweight on one leg, very similar to running.

Don’t be afraid to go heavy on the lunge. No one said you must do them for sets of 15! 3 or 4 sets of 4 – 8 will hit the hamstrings and glutes thoroughly.

Dynamic Medicine Ball Leg Curl

This exercise works great as a finisher and also helps develop explosiveness in the legs. Its also a great exercise to add to your football strength and speed workouts.

Begin by lying face down on the ground with your legs together. Have a partner roll the medicine ball down the back of your legs.

When you feel the ball get to your ankles or the backs of your shoes, explode the ball back up to your partner with a leg curl-type motion. It may take a few reps to get it perfect, but when you do, the ball will fly up and back toward your head and your partner should catch the ball at about waist height. This is a great movement to train the hamstrings in an explosive, curling manner. If you are prone to strained or pulled hamstrings when running, give these a shot. You can up the reps on this exercise; sets of 8 – 10 would be advisable.

Please make sure to get a partner who can catch the ball.

Towel Leg Curl

You can probably tell by now that I’m not a huge fan of regular leg curls. The machines are just so limited in their movement patterns and resistance.

However, you’ve noticed I included three leg curl variations in this article. Why? Well, as I said in the beginning, both aspects of the hamstring function must be worked. But, the machine leg curl is for weenies. Both the Band Leg Curl and Medicine Ball Leg Curl are great for training the hams in a dynamic fashion, but the resistance is limited.

Enter the Towel Leg Curl. Lie face down on a bench with your legs hanging off the edge. Have a partner wrap a towel around the backs of your ankles; now do a leg curl.

This method is superior for several reasons:

1) Variable resistance: you can have your partner increase or decrease the load as needed

2) Increased resistance during the eccentric phase; simply have your partner pull harder during the lowering portion of the lift and you fight against the resistance.

3) Variable paths: you can go wide or narrow, one leg or two, during the exercise. Switching up the path of the movement will do wonders for complete development.

The Towel Leg Curl can be done for medium (4 – reps. 3 – 4 sets done can be done toward the end of the session.

Kettlebell Swings

Swings are one of the best, yet most misused, exercises to train the hamstrings to increase football speed! The Swing is performed by most as a Squatting-type movement. This style was popularized by those using the Swing as a fat loss tool, which, when done for high reps, is quite effective.

However, we are after performance and hamstring strength here, so that is not the style we’ll be using. The true KB Swing; one that is done for speed, strength, and muscle development is a much longer range of motion with a definitive “snap” at the bottom of the movement.

Notice in the video below that at the bottom, when the K-bells are all the way back, I snap them forward. It’s that reversal of momentum that is of the utmost importance! If you are doing a slow swing, you are doing a worthless swing. Make sure you pop the hips on the way up to involve the glutes as well.

Don’t be afraid to go heavy on these. It is not written in stone that you have to do ultra high reps. Actually, you should shoot for 3 -4 sets of 4 – 6 reps. They now make Kettlebells up to 106lbs, so that should keep even the strongest among us working hard. A dumbbell can be used if no Kettlebells are available.

With football players, I’ve found this movement to be great when performed as a warm-up to a Max Effort (heavy) leg exercise. It’s great in that situation for waking the hams and glutes up and letting them know there’s work to be done!

Swings can also be used after a heavy movement, on speed day or at the end of a session as a finisher.

Upright Sled Walks

Pulling sleds and pushing Prowlers is a great way to condition, but it can also be used as an alternative way to develop the legs. When most pull or push a sled, they do so on an angle. In order to target the hamstrings you must pull from a very upright position.

This is best done while wearing a harness, but can be done by attaching the strap to a lifting belt. When you begin pulling, keep your body as upright as possible and rather than just walk, use your feet to “pull” the ground toward you. To see this in action, next time you walk your dog, get behind him and notice how dogs (all animals) step and pull the ground towards them.

You’ll know if you are doing this correctly because when you do you’ll feel an intense tightening in your hams.

Sled walks can be done in place of any of the other hamstring/glute exercises listed above. Start with 3 trips of 30-yards, and try to work up to 6. At that point, add weight.

Sprints

If there’s one thing that makes the cardio crowd gasp in horror more than me telling them I think cardio is a waste of time, it’s when I tell them that instead of jogging on some God-forsaken treadmill, I go out and sprint!

Sprints are the long lost training tool that can improve your conditioning, torch bodyfat, and develop a killer set of hamstrings. Even if you are not an athlete, sprinting is still a great idea. The very act of sprinting places a tremendous and unique stress on the hams, glutes, and hips. Just take a look at the legs of any sprinter or NFL Cornerback, and you’ll get a good idea of what sprinting can do for your legs!

Remember, for the purposes of hamstring development, we will keep the sprints short. We are not after conditioning here (that’s another story for another article).

Start with 4 – 5 sprints of 30 yards. Build up to 8. Then, you can start playing with distances; try 30’s, 40’s, 50’s, and even some Backpedal Sprints. If you haven’t sprinted in a while, start slow! You may not feel much while you’re out there running, but sprinting can cause big time soreness.

Treat sprints like the Upright Sled Walks: they can be done as an alternative to any of the other hamstring exercises or they can be given their own day. I’ve found that most athletes like to knock the sprints out right after their dynamic (speed) lower day. Some like to do them at the end of a heavy leg session. Experiment and see what works best for you.

There you have it. If your hamstring training is lacking pick two or three of these movements, put them in your program and watch your hamstrings produce Extreme Football Speed!

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Simple Tips On How To Jump Higher

by admin on Jan.23, 2011, under Leg Exercises

Simple Tips On How To Jump Higher

Simple Tips On How To Jump Higher

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Home Page > Sports and Fitness > Simple Tips On How To Jump Higher

Simple Tips On How To Jump Higher

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Posted: Mar 17, 2010 |Comments: 0
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Jumping, just like any other ability or skills needs basic exercises to give room for improvement. But just like any other trainings, when you are learning how to jump higher, you must avoid working out too much or overdoing it as you might pull or strain your muscles and it may also cause serious injuries in the end. You should limit yourself within your body’s capability to avoid any risks or injuries. Here are some simple tips you can always bear in mind when learning how to jump higher:

Goal Setting – jumping is such a developmental ability that setting a goal to maximize your training and performance is essential. When thinking of a goal for doing this, do not go for things such as winning a competition or jumping to a certain height but rather, set a more technical goal for yourself and your ability.
Motivation is the key to success in whatever goal you have. Why do I jump? How do I jump higher? These are usually the basic questions that come to mind while training your ability in jumping. To motivate yourself, go for the intrinsic drive or get motivated from the inside. Consider the factors such as the love, the passion, and the desire to improve on your ability rather than the extrinsic motivator such as prestige, outcome, rewards, money or scholarship. Assess yourself and explore for you to be able to enhance your inner drive thus enhancing your performance.
Jumping – this does not really require a lot of skills or any special skills on how to jump higher. All you need to do is to jump 5 times and record the highest and the lowest jumps you were able to make.
Leg Exercises – jump rope, jogging, and toe raises are 3 of the leg exercises that are relatively important in your training on how to jump higher. Jump Rope – 10 to 30 minutes daily routine for 4 to 5 days per week will be able to develop your ability and agility to jump higher.
Jogging – 20 to 30 minutes per day at least 4 to 5 days per week can help you with your cardiovascular improvement. Gain better results by jogging in the sea sand due to sand resistance involved.
Toe Raises – do it anywhere with a firm ground for execution. Stand firmly on the ground and then raise your toes up and down the pavement for 10 repetitions in 3 sets. Do this regularly to put some strength on the ankle and lower leg.

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Leg Exercises : Leg Stretching

by admin on Jan.22, 2011, under Leg Exercises

Leg stretching is an important for loosening and relaxing the muscles in the legs. Learn more about leg stretching from a certified personal trainer in this free fitness video. Expert: Noah Steinberg Bio: Noah Steinberg is a Certified Personal Trainer who has an active personal training practice in the western Massachusetts area. Filmmaker: David Pakman

Learn how to do physio ball exercises and leg squeezes and what muscles the leg squeeze works in thisfree how-to video on physio ball leg exercises. Expert: Monica Paradise Bio: Monica Paradise works at Industrial Hand and Physical Therapy in Phoenix, Arizona. She graduated from Northern Arizona University with a degree in exercise science. Filmmaker: Eric Johnston

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Exercises with Dumbbells for Toning Legs Dumbbells Squats

by admin on Jan.22, 2011, under Leg Exercises

Start or join the discussion about this video on bit.ly Dumbbells Squats is a great exercise for legs. You can perform it home with dumbbells only. visit www.SteadyHealth.com for more info.

Loosen up your muscles for leg exercises. Discover workout tips to strengthen and tone your legs in this free training video. Expert: Kyle Brayer Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former US Marine. Filmmaker: Dustin Daniels
Video Rating: 4 / 5

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Leg Exercises with Luke Guldan and Angela Mraz

by admin on Jan.21, 2011, under Leg Exercises

This week on Trainers’ Tip we visit 4x world figure champ Angela Mraz and learn some intense leg Exercises.
Video Rating: 4 / 5

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Getting well After An Illness Or An Accident

by admin on Jan.20, 2011, under Leg Exercises

Getting well After An Illness Or An Accident

Getting well After An Illness Or An Accident

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Getting well After An Illness Or An Accident

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For someone who has been through a serious illness, their condition may be stopping them from partaking in a fitness and health makeover. The same can be said of people who have been through a bad accident. One day you are going about your daily business, and the next you are too injured or sick to move. This can be a distressing experience.

If this applies to you, then a wellness plan is needed that will aid you on the road to recovery and stop any further complications arising that could slow your recovery time. Studies have found that recovering from an accident or illness can be speeded up by incorporating a good nutrition diet and moderate exercise into the recovery program, to help you recover more quickly.

A good diet is needed to give back to your body the nutrients needed to heal efficiently. Healthy diets can be hard to come by if in hospital, so get a family or friend to bring in a high calorie, vitamin and mineral fortified nutritional supplement to accompany your hospital food.

A very important exercise if you are ill is deep breathing, as fluid can accumulate in your lungs when led down for an extended period, which can bring on pneumonia. Taking deep breaths will fully extend your lungs, abdomen and diaphragm.

Turning from one side of the bed to the other can help to stimulate your circulation and will aid to relieve pressure and limit the chance of getting bedsores. It is also helpful to perform simple foot and leg exercises, when possible. Using your right leg, raise your knee and perform a circular motion in the air with your big toe. Then lift up both knees and move your legs as if riding a bicycle.

If you are in hospital, take the chance to catch up on all your reading, and use the situation to your advantage to rest and relax, helping your body to recuperate.

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Combo Slim Diet

by admin on Jan.19, 2011, under Leg Exercises

Combo Slim Diet
30 Day meal plan and exercise plan to help you lose the weight and get in shape…Finally getting the body you want.
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Best Leg workouts- leg workout routine-leg press, leg exercises

by admin on Jan.19, 2011, under Leg Exercises

Best Leg workouts- leg workout routine with Master Trainer Victor Costa. See his incredible workouts and pictures at www.vicsnatural.com These workouts can get you big and cut at the same time.
Video Rating: 4 / 5

Reverse walking lunges is a challenging lower body strength training exercise that will help you get the lean, sexy legs you’ve always wanted! Learn how to do a reverse walking lunge in thisfree fitness video lesson. Expert: Alice Monsaert Contact: www.ShapesTotalFitness.com Bio: Alice Monsaert has worked in the fitness industry for more than 25 years. She develops education courses for her staff of over 300, and trains newcomers through the Shapes Academy. Filmmaker: Christopher Rokosz
Video Rating: 5 / 5

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Leg Exercises : How to Work Your Calf Muscle

by admin on Jan.17, 2011, under Leg Exercises

Working the calf muscle involves using a seated calf machine designed to isolate the calf muscle only. Get a good stretch when working out the calf muscles withadvice from a personal trainer in this free video on leg exercises. Expert: David Dubail Contact: www.dubailfitness.com Bio: David Dubail is a professional personal trainer and the owner of Dubail Fitness Institute in Miami, Florida. Filmmaker: Paul Muller
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My sexy hair flip worked for IreneK as Steve came up behind her and gave her a kiss. So, I added some hip exercises and leg stretches. That’s what I do and well………
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Why Delay Amazing? A Total Transformation Guide

by admin on Jan.17, 2011, under Leg Exercises

A few Leg Exercises products I can recommend:

Why Delay Amazing? A Total Transformation Guide
The ultimate physique and lifestyle transformation guide. Contains nutrition and exercise program for fat loss and mental training for permanent lifestyle change.
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Nordic Walking Made Easy
As you probably already know, nordic walking is one of the the fastest growing form of exercise worldwide. This interactive video package is ideal for Weight Loss, fat loss, back pain, arthritis cure, sciatica, stress, anxiety and much more!
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Best Butt Building Exercises and Workouts!

Football Speed Training

Simple Tips On How To Jump Higher

Leg Exercises : Leg Stretching

Exercises with Dumbbells for Toning Legs Dumbbells Squats

Leg Exercises with Luke Guldan and Angela Mraz

Getting well After An Illness Or An Accident

Combo Slim Diet

Best Leg workouts- leg workout routine-leg press, leg exercises

Leg Exercises : How to Work Your Calf Muscle

Why Delay Amazing? A Total Transformation Guide

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