Lower Leg Conditioning

The following exercises will help to improve lower leg strength and foot speed.

Calf and Peroneus Brevis muscles

Exercises

Perform the following exercises on the spot

  • Double foot hops - knees slightly bent, keep the feet together at all times, bouncing on the toes rising no more than 2 to 3 inches off the ground
  • Astride jumps - knees slightly bent, start with feet together, bounce on the toes and move your feet out to each side about shoulder width apart, bounce on the toes and bring the feet together again, repeat
  • Compass jumps - knees slightly bent, feet together and stay on your toes at all times - bounce and move your feet forward (north), bounce and bring your feet back to the starting point, bounce and move your feet to your right (east), bounce and bring your feet back to the starting point, bounce and move your feet to the rear (south), bounce and bring your feet back to the starting point, bounce and move your feet to your left (west), bounce and bring your feet back to the starting point, repeat
  • Rat-a-tats- knees slightly bent - on your toes at all times - looking for speed of movement - running on the spot bringing the toes no more that 2 or 3 centimetres off the ground.

How many and how long?

2 or 3 sets with each exercise lasting 20 to 30 seconds

Drills

Perform the following drills with a high knee action, sprint arm action and the whole body tall and relaxed.

Walking on the toes

  • with your feet pointing forwards
  • with your feet pointing inwards 45°
  • with your feet pointing outwards 45°
  • repeat the above Skipping and then Jogging

How many and how far?

2 or 3 sets over a distance of 20 to 30 metres

Tibialis Anterior Muscles

Exercises

Perform the following exercise:

  • Stand one foot away from a wall - Lean back until buttocks and back touch the wall - Keep heels on the ground -Flex ankles so toes rise as high as possible, let the feet sink back - do not place toes on the floor

How many and how long?

2 or 3 sets for a period of 20 to 30 seconds

Drills

Perform the following drill:

  • Walking on your heels

How many and how far ?

2 or 3 sets over a distance of 20 to 30 metres

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Stretching Handbook

The Stretching Handbook

Here is a simple, effective, and fool-proof way to do away with stiff, aching muscles & joints with just a few easy stretches. The Stretching Handbook is one of the only books available on the market today to contain photographs (not diagrams, cartoons or illustrations) of over 100 unique, individual stretches. Each stretch targets a specific muscle group, and comes with clear, high quality photographs, as well as a step-by-step description of exactly how the stretch is performed.

Select this link for more information on "The Stretching Handbook".
Core Stability

Core Stability

Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers. That is because the body's core training muscles are the foundation for all other movement.

Select this link for more information on "Core Stability".

Associated Pages

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