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.
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
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.
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.
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.
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