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Leg Conditioning

This page identifies general and specific exercise 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 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 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


Related References

The following references provide additional information on this topic:

  • JONES, P. and LEES, A. (2003) A biomechanical analysis of the acute effects of complex training using lower limb exercises. The Journal of Strength & Conditioning Research, 17 (4), p. 694-700

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

Related Pages

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