How to build leg strength

Leg strength is something that every athlete must train. Only with strong leg strength can one's overall quality have a qualitative leap. Athletes with strong leg strength can improve their overall speed, becoming higher, faster and stronger. However, many people are not good at leg strength training, or the training is not adequate, so the results are not very ideal. Next, let’s talk about how to exercise leg strength.

1. Running method

Running is one of the most basic sports for humans and the most basic way to practice leg strength.

The running method is a variety of methods that use running as the basic exercise method to improve leg strength.

Running can be divided into short-distance running, middle-distance running, and long-distance running according to the length of distance; it can be divided into flat ground running, mountain running, plain running, plateau running, road running, and playground running according to different terrain; it can be divided into freehand running and weighted running according to different equipment; it can be divided into anaerobic running and aerobic running according to different breathing.

The main methods are as follows:

1. 30-60 meter acceleration and variable speed running: mainly to exercise the instantaneous explosive power of the legs, improve the flexibility of the steps, and enhance the starting speed of the legs. When accelerating, you are required to use all your strength, increase your arm swing, and run as fast as possible. When changing speed during running, start suddenly and forcefully.

2. Hill running: Running uphill is mainly to practice the frequency of leg swinging, while running downhill is mainly to practice the amplitude of leg swinging. The slope length is generally selected between 30 and 60 meters. Hill running is mainly to increase the explosive power of the legs.

3. Step running: According to the height of the steps, choose how many steps to run in one step. If the steps are high, choose to run one by one, which can improve the flexibility of your steps and the frequency of changing steps; if the steps are low, choose to run by taking several steps at a time, which can better enhance the explosive power of your legs.

4. Running with sandbags: According to your actual situation, choose suitable sand leggings to exercise your leg strength. Long-term persistence can improve leg endurance and strength.

5. Running in a sand vest, the method and effect are the same as above.

6. 15-meter shuttle run: Run back and forth over a distance of 15 meters to increase the explosive power of the legs and the instantaneous starting speed.

7. Long-distance running: Long-distance running of more than 3 kilometers mainly exercises the endurance of the legs and enhances the strength foundation of the legs for long-term exercise. When running long distances, you should pay special attention to arm swinging, breathing, and the distribution of physical strength.

You can also exercise by hitting real objects in the body through strength training methods, such as kicking sandbags or kicking targets with your legs. When kicking, pay attention to the gradual change in strength from small to large. Do not increase the strength all at once, as this can easily cause injury. This training method is a very good process for accumulating and developing leg strength. I believe it will be effective after a period of time.