Leg Exercises: Lunges at MenHealth.com

What makes a fast athlete? It's not just sprinting power. The ability to outrun competitors, dogs, and peeved ex-girlfriends is also a matter of agility and muscle control. To develop speed without risking injury, athletes train their bodies to blast forward, assume awkward positions quickly, and stop abruptly, says Juan Carlos Santana, C.S.C.S., a fitness trainer in Boca Raton, Florida.

 

The two-move workout below will give you these skills. Work up to five sets of these exercises and do them twice a week. After eight workouts, you'll probably notice more control during hard-driving plays.

 

The reaching lunge
Start by standing comfortably. In one motion, take a lunging step forward as far as you can with your left foot, and reach forward with both hands to touch the floor in front of you. "Try to place your chest on top of your left thigh," says Santana. Quickly reverse the motion, returning to the starting position. Lunge forward five times on each leg, and try to increase your speed slightly during every workout. When this is easy, do the same move while holding 5- pound dumbbells.

 

The one-leg reach

This move increases your agility. Set a small, 1-foot-tall object -- say, an overturned wastebasket -- 2 to 3 feet in front of you, so you can touch it only at a full stretch. Stand comfortably and lift your right foot off the floor. Now squat on your left leg, lean forward, and touch the object with your right hand, extending your right leg behind you. Return to the upright position without putting your right foot down. Do this 10 times, then stand on your right foot and reach with your left hand. When this is easy, try to do five repetitions in 5 or 6 seconds. When you can do this without falling, place five objects in a semicircle around you. Reach for a different object on each repetition. You'll have great sports agility when you can reach all five points quickly. Increase the speed of your reaches at every workout.

 

1. Prev:Abs Diet Energy Drink: Endurance Shake  
2. Next:Weight Loss: Abs Diet Salad Recipes