EXERCISES TO INCREASE PERFORMANCE

Dr. Greg Shepard was specific in his descriptions of the way exercises are performed. He recommends a series of leg exercises to increase athletic performance. Three spotters are recommended for these exercises, two on either side and one behind the athlete.

-- The bench squat.

Use a bench or seat that, when sitting on it, keeps the thighs three inches above vertical.

Start with a barbell that is loaded with a manageable weight until you get used to the exercise. Place the bar on a rack about shoulder height. Align the center of the bar with the back of the neck and take the weight of the bar with your shoulders. Back up to the bench and get into the athletic position. Bend slowly at the hips and knees until you are sitting on the bench. Rotate back slightly at the hips, then rise to a standing position. Do three sets of three repetitions, then a fourth set of 10.

-- The parallel squat.

Using less weight than with the bench squat, take the bar in the same position and get into the athletic stance. This exercise is not done with a bench.

Bend first at the hips, then at the knees and lower yourself into a position where the thighs are parallel with the floor.

This exercise, done improperly, can be dangerous. Don't go farther than parallel and make sure the back remains curved, shoulders back and the knees flex straight up and down. If the knees rotate in or out during the exercise it can place considerable stress on knee ligaments.

Shepard said if done correctly, with the knee staying in place over the foot, it is one of the best exercises for the knee.

Again, three sets of three repetitions.

-- The power clean.

A complex exercise that is best for increasing the vertical jump.

Load a barbell with a fairly light weight and place it on the floor. Approach the bar until your legs touch the bar. Feet are closer together than in the athletic position and are placed as if the athlete were preparing for a standing broad jump.

Squat down with shoulders back, lower back curved in and hips thrust to the rear. Grasp the bar on the outside of the legs with the palms of the hands facing the body. The hands should be rotated so an athlete cannot see the back of their hands. Keeping the barbell close to the body and elbows straight, rise up so the bar clears the knees. In one motion jump vertically and bring the bar up the chest by bending the elbows. The jump should be the momentum that carries the bar up, not upper body strength.

Keeping the shoulders over the hips, chin up and hips rotated out, land in an athletic stance, flexing the knees slightly to absorb the shock. Elbows should be parallel to the floor and the weight is resting on the front of the shoulders.

Slowly lower the weight back to beginning position by bending at the knees and hips instead of at the back and repeat. Three sets of five repetitions.

The worst thing you can do in this exercise is to throw the hips forward to steady a heavy weight. Keep the hips back and knees bent slightly to maintain center of gravity.

-- Lunges

Lunges are performed with a barbell across the back of the shoulders, as in a squat. Starting with feet together, the athlete steps forward with the right leg. Bend the right leg until the thigh is parallel to the floor and the knee positioned directly over the foot. The left leg is extended behind and the athlete slowly lowers the left knee to the floor, bending that knee slightly. The shoulders remain over the hips, back curved and chin up with the athlete looking straight ahead.

Repeat with the other leg. Three sets of five repetitions on each leg.

These exercises should always be done with supervision, Shepard said. Find a partner who you can coach and who will coach you.

The exercises should also be done with leg extensions and leg curls to hit all areas of the leg.