Sports Coach Logo

website Translator

            topics

site search facility

 

 

 

 


Lower Leg Conditioning

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.

The objective of the following exercises 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 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 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

The reference for this page is:

  • MACKENZIE, B. (1997) Lower Leg Conditioning [WWW] Available from: http://www.brianmac.co.uk/lowleg.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic:

Stretching Stretching