The ground is where we live, and work and play. Effective movement entails the ability to optimally utilize ground reaction forces to propel the body in the intended direction. The legs are the base upon which we build the most effective, efficient and injury free athlete. Building sound functional leg strength will ensure efficient movement and go a long way toward preventing injuries. Leg strength is an essential prerequisite for speed and agility development. Leg strength is just as important for the endurance athlete as it is for the speed/power and change of direction athlete. Think of training through a spectrum of muscle actions, eccentric, concentric and isometric using squats, lunges and step-ups as the training tools. Determine your starting point and the progression based on a physical competency assessment that evaluates single leg squat, overhead squat, squat and lunge ability. Invest in the progressive development of leg strength beginning with body weight and then adding appropriate resistance as needed and as the athlete is able to handle it. Leg strength is the foundation; remember you can’t shoot a cannon from a canoe.
