Strength training stimulates high protein synthesis in your legs to build more muscle mass. Juan Carlos Santana, director of the Institute of Human Performance, recommends that you perform full-body exercises that incorporate multiple body parts rather than training each leg muscle group by themselves. This method helps you burn more calories, saves you time, and improves your strength and movement.
Squats
You can perform squats in a variety of ways, such as holding a barbell over your shoulders or in front of your body with your hands close to your shoulders, holding a dumbbell in each hand or one dumbbell, or using your body weight only. Each technique changes your center of gravity and your weight shifts, which changes how you move and the exercise intensity. All squat versions work on your legs and hip muscles -- including your calves -- as well as your abs and spine.
To do the basic body weight squat, stand with your feet about shoulder width apart and hold your arms in front of you with your palms facing up. Squat down as low as you can while keeping your knees and feet pointing forward and your torso upright. Exhale and stand up, pushing your legs against the ground.
Sprinting
Sprinting is running as fast as you can over a short distance in the least amount of time. Your muscles in your lower body respond to the stress from sprinting by increasing neural stimulation, which results in an increase in muscle mass, according to Coach Vern Gambetta, author of "Athletic Development." For training purposes, use a flat surface that is free from obstructions, such as a running track or soccer field.
A sample drill would be a 20-meter dash in which you place two small, orange cones about 20 meters apart. Sprint from one cone to the other, rest for 30 seconds, then increase the distance by two meters or five meters, depending on your fitness level. Repeat this process until you can sprint between 50 to 100 meters.
Box Jumps
Box jumps require you to use a stack of aerobic steps or a plyobox, which is a sturdy wooden or steel box designed for jumping drills. Use an elevation between two to three feet high. Face the box and jump on top of it with your feet parallel to each other, about hip width apart. Brace your abs and jump down immediately, landing in the same position on the ground. Turn around and repeat the jumping pattern.
Expert Insight
Stretch your hip and ankle joints to maintain mobility and prevent injuries and loss of balance. Any stiffness in these joints places stress on your knees and lower back, resulting in tenderness and pain in the ligaments and tendons, explains physical therapist Chris Frederick, author of "Stretch to Win."
Stand with your right foot in front of the other and point both feet forward. Shift your weight toward your right foot and tighten your left buttock. Raise your left arm over your head to increase the stretching sensation in the left side of your body. Hold this position for five seconds and perform the same stretch on the opposite side of your body. Alternate the movement pattern for a total of 10 to 12 reps.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Development"; Vern Gambetta; 2006
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