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Old 05-07-2005, 07:56 PM   #1
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Default Leg (upper and lower) workout tips?

Hi, everyone.

I'm wanting some ideas for off-court working out for my legs. I want to build up my upper legs and calves. My girlfriend also made the comment "maybe if you find some good workouts, you'll end up with a backside like Roddick's", so what are some tips to make me (and her ) happy?


Thanks.
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Old 05-07-2005, 07:58 PM   #2
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Default Re: Leg (upper and lower) workout tips?

Do squats in the gym they help, at the start don't use a heavy weight at all and learn the correct form that is so important especially in this exercise.

Find a steep hill and do sprints up that hill that will work. It depends on what you want and can do?
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Old 05-07-2005, 07:59 PM   #3
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Default Re: Leg (upper and lower) workout tips?

Quote:
Originally Posted by GeorgeWHitler
Do squats in the gym they help, at the start don't use a heavy weight at all and learn the correct form that is so important especially in this exercise.

Find a steep hill and do sprints up that hill that will work. It depends on what you want and can do?
I can probably do anything... I'm in good shape, I'm just looking to improve the legs. Thanks, George.
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Old 05-07-2005, 08:03 PM   #4
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Default Re: Leg (upper and lower) workout tips?

Squats will do it as it will give you strength and the explosive power needed for sudden movements as well. I am lucky I don't have a problem in that department.

Do you want to get quicker, stronger or both?
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On Nadal bumping him on the changeover, Rosol said: "It's ok, he wanted to take my concentration; I knew he would try something".


Wilander on Dimitrov - "He has mind set on imitating Federer and yes it looks good. But he has no idea what to do on the court".

Quote:
Originally Posted by Filo V. View Post
I definitely would have preferred Gaba winning as he needs the points much more, but Jan would have beaten him anyway. I expect Hajek to destroy Machado, like 6-1 6-2.
Machado wins 6-2 6-1
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Old 05-07-2005, 08:05 PM   #5
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Default Re: Leg (upper and lower) workout tips?

Quote:
Originally Posted by GeorgeWHitler
Squats will do it as it will give you strength and the explosive power needed for sudden movements as well. I am lucky I don't have a problem in that department.

Do you want to get quicker, stronger or both?
Both.
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Old 05-07-2005, 08:56 PM   #6
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Default Re: Leg (upper and lower) workout tips?

yet another desperate plea for a tennis players/tips/equipment forum (please see the link in my signature...)
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Old 05-07-2005, 09:08 PM   #7
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Default Re: Leg (upper and lower) workout tips?

Do more with your girlfriend
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Old 05-07-2005, 09:47 PM   #8
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Default Re: Leg (upper and lower) workout tips?

depends what area of the legs you are looking to work on, but here a few reccomendations for you:
Squats (First try without weights, or just with the bar for example, once you get stronger put on some weights). There are also many variants of squats too, but traditional squats are a good place to start.

Leg extensions (you will need to go to a gym for this, as you will need the leg extension machine). its aimed to improve quadricep strength (femoris vastus lateralis, vastus intermedius, rectus femoris, vastus medialis).

If you are looking to strengthen your adductor muscles, try using the adductor machine or a cable adduction.

But a great place to start is squats because they work alot of muscles in the legs!
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Old 05-07-2005, 09:50 PM   #9
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Default Re: Leg (upper and lower) workout tips?

Ill post some tips on squats for you, i had to do some work for a poster (which included exercises to improve leg strength).

• Make sure the athlete inhales deeply, this is to stop the athlete from bending forward. By inhaling deeply it also keeps the intrathoracic pressure. The athlete should also rotate their pelvis forward.
• The athlete must bend their knees with the bar behind their head (slowly is the key).
• Injury can be caused due to athletes bending their back, so it is essential to keep the back straight (this is due to the axis of flexion running through the hip joint)
• When the athlete’s thighs are parallel to the ground, they should extend their legs and straighten their torso.
• As one repetition is completed, exhale.

When the athlete becomes stronger, they should increase the amount of repetitions and sets they are completing. Also increasing the weight on the bar, will have a better effect.
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Old 05-08-2005, 01:21 PM   #10
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Default Re: Leg (upper and lower) workout tips?

Squats are #1 -- as the above poster say, correct form is essential. Depth (of knee bend) is as important as # of pounds, so no need to overdo the weight until you have the flexibility sufficient to do a proper squat.

Other helpful exercises: deadlifts, lunges, step-ups. Lunges you can do across a room, or just back and forth in the same place. You can gradually increase the amount of weight you hold, you can do backward lunges and forward lunges or diagonal lunges, just make sure your knee is in line with your foot. Step-ups, hold a heavy weight and step on a bench with one foot, then down with the same foot, move fast.
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Old 05-08-2005, 01:33 PM   #11
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Default Re: Leg (upper and lower) workout tips?

Quote:
Originally Posted by ae wowww
Do more with your girlfriend
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Old 05-08-2005, 02:15 PM   #12
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Default Re: Leg (upper and lower) workout tips?

I would also like an arse like Roddick's, anyone know any exercises for the arse?
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