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Lower Leg Conditioning
The objective of the following exercises is to 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 drill:
How many and how far ?
2 or 3 sets over a distance of 20 to 30 metres
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.
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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
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