Well im build up from my legs but i need help on my upper body and how to get faster?
124573
Eat plenty of food and do push-ups up to 20-30 times a day or a week. Slowly, increase your number of push-ups and you'll see the difference!
413375
You need to get stronger. Much stronger. Hit the weight room every single day. Read up on workout programs and see how they can benefit you. Ideally, you should be working every day, rotating muscle groups so you never do the same group two days in a row. You need to improve that upper body strength big time. I'm not sure how good your school is but our fullbacks are benching 200lbs here. If you're on the line, you need to be bigger.\n\nOn catching, you'll need to work on that in practice and on your own time away from the weight room. Your routes should improve because cardio should be part of your training program.\n\nAnd this is the key part. If you really want it, there is NO offseason. Too many players indulge over their summers and come to camp out of shape. That summer could be the difference between you starting or sitting so think about that. \n\nAnd last but not least....Good Luck!
310517
Ok, I have a really good exercise. It is sort of confusing, but hopefully you will understand! By a wall, lean against it and pretend like you are sitting in a chair. Stay in this position for about two minutes, and do it every day. It builds up leg muscle.
533104
Do squats, and forget the high reps, you want strong powerful quads so you can be a monster at your postion. 4-6 reps for squats\ndeadlifts\nshrugs\ndo these with your regular workout and you'll gain alot better and powerful, explosive muscles.\nAll these are to be done heavy
447952
Pull yourself up on a pull up bar.Fingers facing out.Then bring both your legs up together so your body is like an L.Your legs have to be flat and bring them up slowly and drop them slowly.You might want to add weights on your feet also,because like your biceps to make them bigger and more noticable,you have to strengthen them to make them grow.Or your bodyfat might be a little too high.
477192
What's up bro? All they said above will help you, but please be careful with the leg press... if you put much weight on that exercise, you'll easily shorten your spine, and you would grow up less than if you didn't do leg press...\nHope you smash some rim soon!
510226
You should regularly try running uphill paths for training followed by a sprint workout after you reach the top (if there is space) a few times a week.  You need to properly eat, making sure you drink lots of water (no gatorade or other sports drinks because of sugar).   Don't eat red meat before race.  Practice is important and sprinters need to run everday alternating between difficult and moderate workouts betwen days.   Plenty of stretching is vital, too. \n\nTechniquewise, I cannot show you how to properly sprint but advise you to seek good technique advice to maximize your potential.  Also, it helps to work on practice getting out of the blocks because you can make or break getting a good time with how you get out.  I always start out low and gradually get more upright as get out (you might already know this though)\n\nEver heard of "Strength" (or Spud Webb's "Jump Soles") training shoes?  These shoes actually help you to have a better vertical jump but it also helps you have better sprint times (ie. 40 yd dash).  I haven't tried these but I heard they do work to a certain degree.\n\nLastly, believe in yourself and push yourself to the limit (I don't feel ashame for running myself so hard into throwing up every once in a while during practice).  The most important thing is to have heart!   Good Luck
348806
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
105834
In training, try adding weights to your body when u run, ie. buy weight wrist and wrap around ur 4 limbs. Also, dun wear "aero dynamics" clothings when training. Try to achieve 12.2secs under these additional load and resistance.
223980
for your arms....you'll want to build muscle because it doesn't sound like you gain fat easily. Push ups, pull ups, chair dips, curls. \nfor your legs...if you want them to be muscular and bigger, you'll need to really work them alot. squats, lunges. \nmy advice..go to www.shapefit.com/training it has alot of weight building exercises not only with weights but without as well. good luck
156136
try working on your abs, this will allow you to get your legs up higher...maybe try jumping on a trampoline also. it doesnt have to be big, i have a small one and my jumps have improved a lot! also work on arm strength for the back handspring..just work hard at it! and once you get it you'll have it. just practice. trust me! :) k well i hope it helps.
16886
lie on your side, upper leg bent and crossed over lower leg for support. Then you do leg lifts with lower leg. if you want to add extra weight to leg, add to your thigh not ankle (better for knee). \n\nanother is side kicks, heel up, stomach in and lift leg as high as poss without letting toes point toward ceiling.  Good luck
240319
try doing squat excersises like standing up on the floor, bending your knees just far enough to reach the ground with your hands next to your feet and then go down another 3 inches and hold it for a minute... do this many times and for longer and longer periods. You can also try doing that same thing but instead of holding it jump up as far as you can and then as soon as you hit the ground jump again and agin for about 25 in a row. To better improve jumping power and your kick, jog bringing your knees as far up to your chest as you can , or do that jogging in place. One final excersise is more extreme and will produce amazing results, put your back against a wall and go down with your knees at 90 degrees. pretend your sitting in a chair. try to go as long as you can and push yourself past the pain limit...dont hurt yourself now :)    . Those exercises will greatly improve your Quadriceps (front of your thigh/leg area muscle) which are a must for kicking and jumping.
207713
There are a lot of things you can do to increase your vertical.  In the weightroom do lots of squats and hang clean (you can ask someone in a gym how to do these).  Running up and down stairs (or bleachers) works too.  Try taking the stairs two at a time or hopping up on the left, then the right.  Also JUMP ROPE! That works miricales. Good luck.
237145
Work on your upper arms and upper abs...you need more muscle.
555967
If you want to keep your legs strong for next season you should try doing jump roping. It will not only help you keep your legs strong but also build endurance. You should also try running and bench pressing at a local gym. \n\nYou could also do squats which helps your upper leg and leg curls so as to keep every aspect of your leg strong. You should be working out your shins with this so you don't get shin splints and focus on raising things with your feet or legs so they get used to the wait of carrying things. I attached a link with the directions to all the things I described.
524391
ideally, u shd get urself a sprint coach at ur local running club.\nI would start prob by doing some weights and getting your strenth up to increase the capability of the force your muscles can exert. \nThen I would start to do more powerful weights like cleans. This will increase your explosive power and make you quicker off the line. \nPlyometric exercises are also good in improving speed (bounding, jumping, skipping etc). \nAnd of course sprint work at ur local track will also be vital. If its pure speed ur after then sessions like 5x60m flat out with a couple of minutes recovery wd be gd.\nAlways ensure u are fully warmed up as these exercises will put pressure on your leg muscles and may cause them to pull or tear!