Leg Conditioning

This page identifies general and specific exercise programs 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 bounce 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

Associated Pages

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

• Articles on Conditioning training
• Agility
• Conditioning
• Core Stability
• Flexibility
• Dynamic Stretching Exercises
• Pilates
• Static Stretching Exercises
• Warm Up and Cool Down

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• Mobility Training, N. Brook, ISBN 0 85134 079 2
• Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
• Circuit Training for all sports, M. Scholich, ISBN 0 920905 04 8
• Medicine Ball Training, Z. Tenke et al., ISBN 0 92095 40 4
• Strength Conditioning with Medicine Balls, M. Jones, ISBN 0 851 34097 0
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2