LEG CONDITIONING

There are several drills here.

1. Sitting against the Wall. This is the BEST leg and knee strengthening exercise there is!

• Stand facing the wall. About two foot prints away. Turn and press your back against the wall.
• Slide down so that your thighs are parallel to the floor or ground if outside,
• Press your back into the wall and try to lift the wall with your back and legs. Use intense pressure (All you can manage) for 6 seconds. Rest for 30 seconds and repeat 9 times.
• Then sit against the wall for 2 minutes.

2. Rabbit Hops - This is a KILLER Great Knee strengthening exercise!

• Stand feet shoulder width apart.
• Clasp your hands behind your back.
• squat down as far as you can heels off the floor.
• HOP up and down for 2 minutes.
• Stand up rest for 1 minute repeat  3 times.

3. Stair Stepping no resting between steps Count as many as you can do in the 4 minutes.

• Stand at the bottom of a flight of stairs.
• Step up Left foot bring the Right up.
• Step down Left then the Right.
• Repeat as many times as you can in 2 minutes
• Switch Step up Right then bring up the Left.
• Step down Right and bring down the Left

4. Rope skip, If you do not have a jump rope GET ONE or MAKE ONE.

• 5 minutes as fast as you can. I do this barefoot, but for beginners, wear sneakers.
• 5 minutes backward jump

5. By now your legs should be pretty well warmed up. Now comes the easy stuff.

• Sit on the floor, legs out in front of you. Soles of the feet together, reach down and grasp the big toe of each foot.
• Back as straight as you can bend forward keeping the back straight. attempt to touch the floor with your forehead. pull your chest not the head to the floor. Hold for 3 minutes. Sit back up straight. Stretches the hips.
• Slowly push your heels out. Continue to hold the large toes.
• When you can do this then press your chest to your knees. Hold for 3 minutes and straighten up, Stretches the hamstrings.

6. Stand upright. slowly walk each foot out to the side as far as it will go. When you think you are at your limit, then extend your elbows to the floor. Hold as far as you can for 3 minutes.

7. Sitting on Nothing: Feet shoulder width apart parallel, lower yourself so your thighs are parallel to the floor, Arms should also be parallel to the floor hands open palms facing each other shoulder width apart. HOLD for 2 minutes.