[MrLevinstein]

[quote:91d38]hey im 17 and weigh 149 and im a wide out
do squats, their great for your quads and gives you more speed. then i would do preacher curls. which improves the strenght of your biceps (for holding that damn ball) plus bigger biceps the ladies like [/quote:91d38]

that is a myth, squats dont help speed that much you really dont need strength in your quads for running.

You need: Hips, calves, hammys and a little bit of quads but not much