How do I weight train my legs at home?

How do I weight train my legs at home? I want to build strength in my legs, and I also want to be able to run faster....I go jogging and waling briskly, but I wanna try out for basketball this year, and I need to be able to run FASTER. so will weight training help?



also will it help if i use ankle weights and go jogging with those on?





Any advice on how to build stamina and Endurance?

How do I weight train my legs at home?
When you play a competitive sport (besides cross country and long distance track) it's not really stamina and endurance. It's just a lot of sprinting. Yea, it could be a lot of "80% speed" sprinting, but it better not be endurance running. Bad use of words in my explaination, but I hope you get the point



Just wanted to clear that up haha



I did this great jump circuit that made my legs go crazyy



It was 20 standing squats, stand, touch your heels with your back straight, then come up

Then 20 alternating lunges, like lunge one way, and then switch to the other leg forward.

Then lunge out 10 yards, and come back

Then do squat jumps, squat to your heels then jump as high as you can.



Minimal rest (10-20 seconds?) inbetween the different things, and do 3 sets. Rest for a while between sets.



Weight training never gave me any noticable results, but going outside and running does.
Reply:I'm 14 and my Calves have a lot of muscle, I don't workout often i just play DDR! Dance Dance Revoltuion and when i move around my legs gets a lot of energy and burns, i played for a while like 10 mins a day and now i have muscles that show great :) I usually have the best legs in my classroom :O
Reply:for your legs do squats and lunges.



for running and endurance do lots of crunches and ab work outs. the better shape your core is in the farther and faster you will run.



i did this in the Marine Corps.
Reply:well, at home, you can do squats (feet shoulder width apart, parallel to eachother) and plie squats (feet wider than shoulder width, pointed slightly outward)



if you want to run faster, I wouldn't suggest jogging as much. (I'll explain a little later)





instead, try to work in a lot more sprinting and plyometrics, because these will help your explosive power.



Here's how it works...



if you go Jogging, your muscles will get used to using up a lot of oxygen (and a lot of time) to produce energy, which will make you slower.



if you work a lot of sprints and plyometrics in, your muscles get used to using less oxygen in a shorter amount of time to produce more energy, which makes you faster.

do a lot of jumping too, because that's not only resistance training for the legs, it'll make you faster and help you jump high enough to tip that ball to one of your team mates during a game.



good luck!
Reply:squats, try yoga poses such as (worrior one and two, down ward dog) jump rope, resistant bands

Help for melasma