Leg strength is important in sports. Duh! There is a myth about leg strength which is this: If I run enough, my legs will get stronger. Wrong! The average marathoner has the leg strength of the average Joe (if she or he doesn't strength train)!
You should strengthen your legs with exercises like
squats,
step upsand lunges because these exercises use the same pathways that it takes to run with
speed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls,
straight-leg deadliftsand
good mornings. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as
knee ACL tears. And, don't forget about your calf muscles. The calf muscles provide at least 30% of the strength and power it takes to
run fast. Use calf raises (seated or standing) to strengthen the calves.
Once you have strengthened your legs adequately, you can progress to
plyometric exercisesto provide the power it takes to play sports with explosion.
You should strengthen your legs with exercises likesquats,step upsand lunges because these exercises use the same pathways that it takes to run withspeed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls,straight-leg deadliftsandgood mornings. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such asknee ACL tears. And, don't forget about your calf muscles. The calf muscles provide at least 30% of the strength and power it takes torun fast. Use calf raises (seated or standing) to strengthen the calves.
Once you have strengthened your legs adequately, you can progress toplyometric exercisesto provide the power it takes to play sports with explosion.