It is also worth noting that single leg movements need to be implemented in programming prescription, as it is very rare in any sport, that the athlete is on both legs at the same time. I have been quoted figures, that during competition 70-80% of the athlete’s bodyweight is supported by a single leg during a running action. This would make exercises likes single leg squats, lunges, single leg deadlifts, and speed step ups vital in lower body development. Training on one leg would also promote and allow a higher degree of balance and stabilization to occur. The subject of stabilization is a very important factor when training the upper body. It is imperative that dumbbells are used to develop strength in this area, as they force the body to recruit more muscle fibres than a standard barbell. Unlike the dreaded resistance machines, dumbbells will allow the tendons and ligaments to strengthen at the same rate as the muscles being trained. An added bonus of using dumbbells is that you will get a certain amount of improvement in body proprioception, core strength and overall body balance which you will find hard to do on a exercise machine such as a leg press.  A leg press only requires the athlete to lie on their back looking up at the ceiling!

Mikey