Dwyane Wade Gets His Legs Strong to Run Faster and Prevent Injuries

November 21, 2010

When Dwyane Wade hits the weight room after his on-court work, his very first exercise targets the hamstrings. “Any time we are doing leg movements, we start in the prone position with some sort of hamstring work,” says Tim Grover, Dwyane’s off-season trainer and former strength coach for Michael Jordan. “That is part of my philosophy, going back to the MJ days; and I have found that it’s extremely beneficial for any type of athlete, from an injury-prevention standpoint.”

Dwyane performs a single-leg variation of the exercise to ensure strength balance with each leg. He focuses on contracting his hamstring explosively to simulate the nature of the contractions that take place when he is sprinting on the court.

Start your lifting session by supersetting this exercise with Dwyane’s Power Plate Glute Bridge to improve strength and stay in the game.

Check out Dwyane’s entire workout here.

Alternate Single-Leg Hamstring Curl
• Lie face down on hamstring curl machine
• Explosively contract hamstring to bring one heel to butt
• Lower weight with control until leg is straight
• Perform with opposite leg; continue in alternating fashion for specified reps

Sets/Reps: 2-3x10-15 each leg
Coaching Points: Control movement // Do not use hips to move weight // Get full range of motion—from straight leg to heel at butt

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,471,296
Antonio Brown Juggles 3 Footballs
Views: 1,203,239

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 5,931
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 124,090
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

3 Simple Steps to Get Quick

Often over complicated and made to look more confusing and good looking than it really is. What am I talking about, Speed and agility training. I may...

Deceleration: The Missing Link for Hockey Speed Training

The Secret to Tom Brady's Newfound Speed

The 5 Elements of a Successful Speed Training Program

How to Train for Speed in Cold Weather

Speed Plyometrics to Help You Run Faster

Build Sprint Speed Like an Olympian

4 Powerful Band Agility Drills

Improve Your Baseball Speed With This On-Field Workout

Improve Your Football 40 Time During the Season

Skipping Drills: The Missing Link From Your Speed Workouts

Lengthen Your Stride for Maximum Speed

Sprinting Technique Errors and How to Fix Them

3 Acceleration Drills for a Faster First Step

Run Faster and Longer

Sprint Faster With Speed Demons

Why Youth Athletes Need to Focus On Strength to Improve Speed

5 Weight Room Speed Exercises You're Not Doing

12-Week Off-Season Baseball Speed Workout

Todd Durkin's 5 Exercises to Increase Your Agility

How to Build First-Step Quickness for Baseball and Softball

The Off-Season Baseball Speed and Agility Workout Program

4 Speed Training Mistakes Athletes Make in the Weight Room

Todd Durkin's 5 Drills for Faster Sprints

How the Cable Machine Can Help You Get Faster

Ditch the Sprints. Here's How to Build True Sports Speed

How to Improve Your Basketball Quickness in 5 Minutes

Linear Speed Drills to Improve Athleticism

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Improve Your Footwork to Improve Football Agility

Here's Why Andre Williams' Breakout Performance Was No Fluke

8 Speed Workout Tips to Get Faster

Speed Drill of the Day: Get More Explosive with Ankle Hops

5 Stretches That Can Instantly Make You Faster

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

6 Essential Multi-Directional Speed Drills

Supreme Speed: 6 Training Tips from Football's Fastest Man

Increase Your Lacrosse Speed With Multi-Directional Exercises

Acceleration Drills to Increase Speed

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

3 Biggest Myths About Soccer Speed

The 10 Best Speed Exercises for Athletes