How to Build Drive in the Legs & Ankles

Athletes of all different sports will see performance enhancements by improving their leg and ankle drive. Developing more explosive leg drives will help you accelerate more quickly, sprint faster, jump higher and throw further. Leg drive requires the combination of explosive hip, knee and ankle extension, and is the result of leg power and foot speed; both of these elements can be developed with training. A workout program featuring a combination of plyometrics, sprints, hill sprints, stair runs and lower body weight training exercises will improve both leg power and foot speed.

Things You'll Need

  • Plyo box or bench
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Instructions

    • 1

      Complete a leg and ankle drive workout two to three days per week. Schedule them evenly throughout the week. Avoid scheduling them the day before an athletic competition so your legs aren’t fatigued when you need to perform at your best.

    • 2

      Perform two sets of 10 reps each of jump squats and broad jumps, which are considered plyometric exercises. Jump squats are performed by lower into a squat and then taking off into a jump, getting up as high as you can. As soon as you land, lower again to go right into the next rep. Bounds are similar, except that you focus on traveling as far forward as possible. Rest two to three minutes in between each set.

    • 3

      Complete 15 10-yard sprints. Short sprints will help you develop acceleration speed. Focus on picking up speed as quickly as possible. Sprint 10 yards straight ahead and then turn around and go into the next rep, sprinting back to the starting line. Continue until all 15 repetitions are completed.

    • 4

      Incorporate hill sprints or stair runs into your workout. Find a hill or stairs that are about 20- to 30-yards long. Sprint up the hill or stairs and then walk back down. As soon as you get to the bottom, turn around and take off again. If you’re doing stair sprints, incorporate reps where you skip a step. Continue until you complete a total of 15 reps.

    • 5

      Finish your workout with lunges and step-ups, which are two strength training exercises that develop hip, leg and ankle strength. For lunges, take a step forward with one leg and then drop your back knee towards the floor. Switch legs every rep. Step-ups require the use of a plyo box or bench. Place a foot atop the box and then drive off your lead leg to step up onto the box. Complete all sets on one leg and then switch legs. Do two sets of 12 reps each.