PYRAMID OF LEG POWER
Flexibility and Balance Exercises
Primary Exercises
Secondary Exercises
Coordination and Sport Specific Drills
Flexibility and Balance
| Warm Up Cycle or Jog in place for 5-10 Minutes Improves Blood flow to muscles and joints Allows for greater flexibility with stretching program |
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| Quadriceps Stretching Lying on stomach Pull ankle toward back as far as you can and hold for 10 seconds Repeat 5 times for each leg Goal: Back of ankle touches back |
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| Achilles Stretching Lean against wall, place one leg behind the other Push heel down slowly and hold for 10 seconds Repeat 5 times for each leg Goal: No tightness |
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Primary Exercises
| Isometric Quadriceps Exercise Hold Leg Fully Straight Contract quadriceps muscle by trying to pull knee cap toward hip Hold for 10 seconds Repeat 10 times each leg Goal: 3 sets of 10 each day |
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| Wall Slides With back against a smooth wall, slide down until thighs are parallel to the floor Rise up to standing position Repeat 10 times Goal: 3 sets of 10 |
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| Wall Sits Slide down until thighs are parallel to the floor Hold for as long as possible Goal: 1-2 minutes |
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Secondary Exercises
| Leg Press In a sitting position, press legs into a straight position Slowly bend legs to a 90 degree position Repeat 10-15 times Goal: 3 sets |
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| Lunges Step forward with one leg then the other Bend but do not touch opposite knee to the floor Repeat 10 times each leg Goal: 3 sets |
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| Squats With bar behind head, slowly bend both knees until thighs are parallel to the floor Repeat 10-15 times Begin with light weight Goal: 3 sets |
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Coordination and Sport Specific Drills
| Jump Rope Many variations possible 10-20 minutes of jumping rope is an excellent way to work on both cardiovascular endurance and coordination |
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| Ladder Drills Lay a rope ladder on the ground and work on footwork. Improves mobility and balance. A very good drill for football, soccer, and tennis |
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| One-Legged Hops Hop forward on one leg and then the other. Important drill to restore one legged balance and strength after knee injuries |
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