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Leg Conditioning

Conditioning
Training Program
TOPICS

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.

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GeneralDrills

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Track & Field

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

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Leg Exercises
Body Exercises

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Walking on toes
Walking on heels
Bum kicks with high knee
Skip with high knees
Jog with high knees
Skips for height
Side strides

SpecificDrills
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

SpecificExercises
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.

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Body Weight
Core Exercises

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

MultiGymExercise
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

RelatedReferences
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

PageReference
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 22/10/2016]

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

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

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
BREWER, C (2005) Strength and Conditioning for games players. UK;
Coachwise Business Solution.
CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics
Publishers, Inc.
BOMPA, T. and CORNACCHIA, L. (1998) Serious Strength Training. USA;
Human Kinetics Publishers, Inc.
DELAVIER, F. (2001) Strength Training Anatomy. USA; Human Kinetics
Publishers, Inc.
PAULETTO, B. (1991) Strength Training for Coaches. USA; Human
Kinetics Publishers, Inc.
WINCH, M. (2004) Strength Training for Athletes. UK; Stanley L. Hunt
Ltd.
TENKE, Z. and HIGGINS, A. (1999) Medicine Ball Training. Canada;
Sport Book Publishers
SCHOLICH, M. (1999) Circuit Training for all Sports. Canada; Sport
Book Publishers

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