Find a suitable slope with a good surface (ideally a trimmed lawn) and an incline of about 15-25 degrees.
Speed up 5 second, then rest 30. Do from 5 to 15 reps, depending on the level of your training. Short overload combined with resistance develops not only the strength in the legs, but, above all, the speed, which is decisive in the performance of single fast movements.
If you really want to challenge yourself after accelerating uphill, then, instead of resting, turn around and do a sprint on the descent. Then take 30 second break and start again by repeating the process 5-15 times.
Exercise for the legs - running through the hills
Increases leg strength
You have probably already seen how many boxers have adopted this method of reinforcing their legs. Running up the stairs is a high-intensity exercise that also burns calories. You will need a long, long flight of stairs along which you can run for at least 10 seconds. Once you have reached the top, take a short break (if necessary) and run back. Downstairs, take a break again. Do not forget to build on each step.
Improves leg function
Saw Floyd Mayweather Junior performs incredible skipping rope tricks? This not only looks very cool, but also improves leg performance. You learn to coordinate the movements of your legs correctly, bringing everything to automatism. Jumping rope will help you move around the ring faster, thanks to the ability to perform various maneuvers, your legs will respond much faster in various situations.
Improve leg muscle coordination
You can buy an expander to work on leg strength, strengthen muscles, improve coordination, and also to improve balance, because this simulator contributes to the correct load of the most important muscle group involved in making quick movements. They are inexpensive, safe and convenient for home use. The effective use of the expander has caused it to appear in the arsenal of all trainers. You can use the expander in any way, and it will be useful to you, and no matter what kind of sport you practice.
Help improve foot coordination
Yes, this is not a joke. Perhaps this is not the best way to achieve fast legs, but learning a few basic elements of break dance (not the bottom, but which contains movements with legs and hips) will serve you well in some ways. This includes rhythm, balance, coordination of the legs, as well as their position. A lot of movements, steps and turns here are very similar to what you should be able to do in the ring.
Helps get less leg injuries.
The latter method may seem too simple, but the truth is that the more developed your flexibility, the more options you have for your legs. Therefore, you will be less likely to get injured. Stretching can only be improved by taking the habit of doing flexibility exercises daily. This means that you must do this every morning, before and after your workout, and also before going to bed. Do a variety of exercises, starting very smoothly and gradually increasing effort. Prepared by: Kirienko Mark
How to improve footwork when swimming with a crawl - a simple and useful technique!
Teaching my little students how to swim in the crawl - on the back and on the chest, I noticed one feature that is hard to miss: the children "hammer" with their feet in vain - with a large amplitude, in different directions, so that only splashes fly.
The result of this “work” is a slight forward movement: the “mill from the legs” does not push the swimmer, but slows down. To remedy the situation, I came up with the game "Friendship of the big toes."
Friendship of the Big Toes
I suggest to my little students to sit on the side, stretch their legs forward and chat with a small amplitude with their feet - so that their thumbs hurt each other.
Both children and me like this game: it’s because they’re having fun, but to me because the result is wonderful, correct and effective footwork when swimming the crawl. Further, I suggest that the children swim with holding their breath, playing in the "Friendship of the thumbs" already in the process of swimming.
When I first tried my "game" in practice, I just ... stunned by the result! Sorry, who does not like such a word, but in this case it is the most accurate! Promoting in the shortest possible time became effective, beautiful, as professionals say, technical.
When the child’s feet “got up” - that is, he’s used to working with them correctly, I tell him that it is no longer necessary to touch each other with thumbs, you just have to swim, as it is convenient. At the same time, the effect of correct, beautiful and efficient work is preserved.
Game for adults))
Seeing that it turns out so cool with children, I transferred the game to adult learning.
To them, I also first propose to sit on the side and work with your feet, touching the thumbs of each other's feet. Then - swim on your back or hold your breath (face down), repeating the worked out movement with your legs.
Turbulence disappears immediately. Immediately the legs begin to work more efficiently, the progress is accelerated.
As soon as the student remembers the peculiarity of movement at the muscle level, we remove the touch with the fingers. As in the case of children, the skill remains: the legs work compactly, beautifully, in every sense work for the swimmer.
Reception works! I recommend it to everyone - those who know how to swim a little crawl, those who study / studied in my training course "How to swim a crawl." It will help you quickly and easily improve your footwork.