Thread: What are some good leg Workouts?

Hey,

My name is Alex and my softball season has finally started last Saturday! I am really happy softball is back and everything but I found the first open gym very difficult and challenging.

We do these things called 18's. When we run back and forth across a gym 18 times and do various excersises like sprints, high knees, back peddles, etc.

By the time I was on the last 18 I could feel that my legs had nothing left and I felt like I was going to throw up.

It's really important to me that I stand out during these open gyms and to do that I need to be able to at least do these 18 without needing to collapse. I know that doing more intense running excersize will help me out but since it's getting darker early I can't find the time to run outside. So my question is what kind of workouts can I do inside that will help my preformance?

Thanks a lot!
Alex

Thanks so much! This will really help!

Awins

The sumo squat with a dumbbell is a good exercise you can incorporate in your off season training regime. This exercise will build strength in the quads, hips and inner thighs. I would perform the exercise once a week for 3 sets of 12 to 15 repetitions. Start off with a light dumbbell and concentrate on the form.
Here’s a brief description of the exercise.

1 Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a dumbbell and hold one end at arm's length with both hands firmly gripping to the inner portion of the upper weight. Keep your arms locked through out the movement.

2 Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor. Keep your torso perpendicular to the ground.

3 Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.

Rich

OK, so we have covered good leg exercises.

How about bad leg exercises?? (Got a bad knee)











Sorry, couldn't resist.

I am no expert but to me bad exercises are ones that have no functional application for athletic movement, they may not cause injury by themselves but won't aid in injury prevention while in a game or practice. Examples might be, leg curls, calf raises, or any exercise targeting a specific muscle group, it might build bulk and look impressive but thats about all. Air squats, push-ups, and sit-ups are great for young athletes.

Mike

A great one would be scissor legs lay on your back and put your legs in the air and act like they r scissors. every once in a while hold your legs up in the air. it works great with out ankle weights and with.

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