Squat drill for stronger legs
Kick up your warmup: a quick squat drill can help your leg muscles fire more explosively, a Spanish study suggests.
After swimmers did four reps of a high-load squat exercise, they not only dived farther and faster but also kicked more powerfully, improving their 100-meter swim performance.
The researchers think the drills incites a phenomenon called "post-activation potentiation," which primes your muscles to generate powerful strength.
But the move isn't just a boon for swimmers. It can help enhance your performance on any activity that requires fast, powerful moves, like football, intervals, or just a tough workout.
Try jumping lunges (four per side) right before you begin your sport or training session: lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.
The speed boost came when the swimmers were holding heavy weights, so once you've got the move locked, grab a pair of dumbbells to increase the intensity – and decrease your freestyle time.
Video: Leg Workout without Weights | 6 Exercises for Strong Legs
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