Leg Conditioning

This page identifies general and specific exercise programs to develop the legs. To gain any real benefit it requires at least 16 weeks of continuous exercise. Prior to starting any training program, it is recommended you have a medical examination to ensure it is safe for you to do so.

General Drills

The following drills performed over 20 to 30 metres. Start with two sets and increment in steps of 10 metres per two weeks. When you get to 30 metres, add an extra set and start again at 20 metres. Perform the drill, jog for 20 metres and walk back, 5 minutes recovery per set

Walking on toes
Walking on heels
Bum kicks with high knee
Skip with high knees
Jog with high knees
Skips for height
Side strides

Specific Drills

The following plyometric drills performed 6 to 10 times. Start with 2 sets and increment in steps of 2 repetitions per week. When you get to 10 repetitions, add an extra set and start again at 6 repetitions. Perform drill, jog for 20m and walk back, 5 minutes recovery per set.

Bounds
Bunny hops for distance
Bunny hops with high knee for height
Single leg hop with high knee

Specific Exercises

The following exercise performed for 30 to 60 seconds. Start with 2 sets and increment in 10 second steps. When you get to 60 seconds add an extra set and start again at 30 seconds. Recovery is 30 seconds between each exercise and 5 minutes per set.

Single leg squat
Legs forward astride squat
Single leg squat hops
Legs forward astride jump squat - swapping leg positions
Skipping or bounce on toes
Running step ups onto a bench
Astride jumps onto a bench
Sideways hopping over 6" hurdle

Multi Gym Exercise

The following exercises performed using weights of 60% of max for the exercise - alternate with an upper body exercise. Start at 2 sets of 10 repetitions, increment by 2 repetitions each week, when you get to 16 repetitions, add an extra set and start again at 10 repetitions. 30 seconds recovery per rep and 5 minutes recovery per set.

Standing heel raise
Sitting ham string curls
Sitting leg press
Lying reverse ham string curls
Half squats
Step Ups

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page: