As the wisdom gleaned from folk folklore and everyday experience says, “Those born to run will never be beaten.” Simply put, legs are not only a tool for kicking your butt at a boring job, but also an important element that allows the body to move through space. And in order for this movement to be of high quality and not turn into torture, legs need to be strengthened and trained. We’ll show you how!
Considering that we need not only strong but also fast, light, unburdened, and unclogged legs, we will not be presenting exercises with weights and other weights that can turn training into Sisyphean labor.
TRAINING LADDER
A wonderful piece of equipment that no real soccer player, rugby player, tennis player, or boxer can do without. Why? Because it strengthens the legs, develops their speed, coordination, maneuverability, and precision of movement. All these qualities have a positive effect in combat when you need to react quickly, break or close the distance, get out of the line of attack, and not run out of breath in the first three minutes.
SIDE STEP
Stand sideways, as if lining up, then step with the foot closest to the stairs, place the other foot where the first one was, and step into the next square with the first foot.
HOPS + RUN
Five jumps, five steps. Quickly jump through the first five sections, then cover the same number of squares with quick steps.
SIDE STRADDLE HOP
Feet together, feet apart. It’s simple. Do a classic jump into the first section, and as you jump out of it, spread your legs apart so that they are outside the boundaries of the ladder. On the next jump, bring them back together again.
CARIOCA
Start the exercise with your left foot, stepping into the first square. Then step with your right foot into the next section, turn with your left foot into the adjacent section, and finish by bringing your right foot behind your left foot to form a scissor shape.
CENTEPEDE
Complete the first two sections in side step style (the first exercise on the list), then, keeping your sideways position, step back and to the side, thus ending up outside the boundaries of the staircase, then step back into the next square.
ICKEY SHUFFLE
Start the exercise with whichever foot is comfortable. We will start with the right. Step into the first square with your right foot, then bring your left foot in when it touches the ground, jumping out of the square with your right foot forward and to the side so that it is opposite the next section, but not inside it.
BACK AND FORTH
Run along the entire staircase, moving back and forth. First, step into the square with your right foot, then take the next step with your left foot, without bringing it into the square next to your right foot, then step with your right foot where your left foot is. When both feet are in the same position, step back with your left foot into the next section and step outside the stairs with your right foot.
JUMPING ONTO THE STOOL
Any elevation that is not too high or too low can replace the box. You need to choose the optimal size depending on your physique, then you can increase the intensity of the workout, best develop explosive power, and avoid unnecessary injuries.
Marching
Alternately place one foot and then the other on the platform or any other improvised elevation, while maintaining a high tempo when jumping, as this will determine the result of the workout.
One-step jumps
This technique directly affects the strength of your limbs. Stand with either foot on the platform and push off as hard as you can. After jumping, land on the same foot. Do several repetitions, then do the same with the other foot.
Classic jumps
Just you, your two feet, and the platform, which should preferably be at about waist level. Jump onto it by pushing off with both feet, then return to the starting position. When the exercise seems too easy, raise the platform to make it more challenging.
JUMP ROPE
We have already talked about the miraculous properties of a rope with two handles and gave examples of the best exercises that everyone who wants to lose weight, increase endurance, improve coordination, and improve leg function should adopt.