Legs

A

Anton17

0
I'm 6'0", 145 lbs, 15 years old, highschool freshman...

My favorite sport is basketball, but i play soccer in the fall and lacrosse in the spring. I've been told that i have an oppurtunity to play varsity bball next winter, but i need to get stronger, especially my legs. I don't have a lot of equipment, and not a lot of time to lift because lax practice is everday. But i'm willing to do some stuff at home at night. I'd like to increase my verticle jump, and get a quicker first step. I'm fast (12:30 two mile), but not very quick. Id also just like to look more all around strong, and muscular. As i said before, i do not have a lot of time so im looking for excercises that are more just half an hour things that i can do after practice, before homework. I will probably post back towards the summer when i will have time in the weight room, but for now, i need something more geared toward bodyweight. Ive been doing toe raises on the stairs and thats about all i konw how to do.



Thanks for the help,
Anton
 
has some good bodyweight routines.

I would run sprints to increase your explosiveness.

has some good tips on increasing verticle leap.
 
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An excellent bodyweight exercise that can increase your leg strength is pistols:
http://www.powerathletesmag.com/pages/pistols.htm
If you have trouble doing them because of a lack of flexibility, do them at the top of a flight of stairs.This makes it much easier without having to worry about keeping the non-working leg straight.

Also include some glute/ham raises to strengthen your posterior chain and burpees to increase explosiveness in the legs, which may have a carryover to your vertical leap:
http://www.t-nation.com/readTopic.do?id=459798

Scroll down the page a bit to get to the exercises in question.Pistols are in their as well, but Davies calls them one-legged squats.

I'd also include sprints as evolution suggested, not just for increasing explosiveness but for leg development as well.

Once you get back into the weight room, focus on an abbreviated program of squats and deadlifts, but make sure your primary focus is on skill development.Don't spend too much time in the weight room.
 
I wouldn't do deadlifts as they may limit your explosiveness. I would definitely do lower body weights single and double legs. Look to practice your start in different ways, reacting to audio and visual cues. Bounding work will help, progress from single movements on 2 legs to multiple movements, then on single legs.
Good luck
 
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I have heard that doing small sprints can help you increase Speed... Like not alot of distance, but alot of repetition, and always go your max speed... Thats what I have heard... Someone correct me if Im wrong ;)
 
Oblivion02 said:
I have heard that doing small sprints can help you increase Speed... Like not alot of distance, but alot of repetition, and always go your max speed... Thats what I have heard... Someone correct me if Im wrong ;)
Click to expand...

i did that @ speed camp & it works..
 
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