Leg Conditioning

This page identifies general and specific exercises to develop the legs. It requires at least 16 weeks of continuous activity to gain any real benefit. Before starting any training program, you must have a medical examination to ensure it is safe for you to do so.

General Drills

The following drills are performed over 20 to 30 metres. Start with two sets and increment 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 a high knee
Skip with high knees
Jog with high knees
Skips for height
Side strides

Specific Drills

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

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

Specific Exercises

The following exercise is performed for 30 to 60 seconds. Start with two 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 bouncing on toes
Running step-ups onto a bench
Astride jumps onto a bench
Sideways hopping over 6" hurdle

Multi Gym Exercise

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

Standing heel raise
Sitting hamstring curls
Sitting leg press
Lying reverse hamstring curls
Half squats
Step-Ups

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Leg Conditioning [WWW] Available from: https://www.brianmac.co.uk/conlegs.htm [Accessed


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It requires at least 16 weeks of continuous activity to gain any real benefit. Before starting any training program, you must have a medical examination to ensure it is safe for you to do so. General Drills The following drills are performed over 20 to 30 metres. Start with two sets and increment 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 a high knee Skip with high knees Jog with high knees Skips for height Side strides Specific Drills The following plyometric drills are performed 6 to 10 times. Start with two sets and increment in steps of two repetitions per week. When you get to ten repetitions, add an extra set and start again at six repetitions. Perform drill, jog for 20m and walk back, 5 minutes recovery per set. Bounds Bunny hops for distance Bunny hops with a high knee for height Single leg hops with a high knee Specific Exercises The following exercise is performed for 30 to 60 seconds. Start with two 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 bouncing on toes Running step-ups onto a bench Astride jumps onto a bench Sideways hopping over 6" hurdle Multi Gym Exercise The following exercises are performed using weights of 60% of the max for the exercise - alternate with an upper-body exercise. Start at two sets of 10 repetitions, increment by two repetitions each week. When you get to 16 repetitions, add an extra set and start again at ten repetitions, thirty seconds of recovery per rep and five minutes per set. Standing heel raise Sitting hamstring curls Sitting leg press Lying reverse hamstring curls Half squats Step-Ups Page Reference If you quote information from this page in your work, then the reference for this page is: MACKENZIE, B. (1997) Leg Conditioning [WWW] Available from: https://www.brianmac.co.uk/conlegs.htm [Accessed