Lower Leg Conditioning
Before You Start
Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
The following exercises' objective is to help 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 than 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 drills with a high knee action, sprint arm action and the whole body tall and relaxed.
Walking on the heels
- with your feet pointing forwards
- with your feet pointing inwards 45°
- with your feet pointing outwards 45°
How many and how far?
2 or 3 sets over a distance of 20 to 30 metres
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (1997) Lower Leg Conditioning [WWW] Available from: https://www.brianmac.co.uk/lowleg.htm [Accessed