One Leg At A Time


The cornerstone of function is the gait cycle. Movement occurs off one leg onto the other. Movement in sport and in life in general for that matter require the body to reduce and produce force in multiple planes in a myriad of permutations of the gait cycle. The commonalities are that movement is off one foot onto the other in one-foot landings and takeoffs based on the interplay of triple flexion and triple extension.

The training implications should be quite obvious. Train on one leg, train off and on one leg, and train both legs. The proportion of which is determined by the demands of the sport and individual needs. The single leg squat both from a standing and seated position is the foundational exercise. That is the remedial movement. The lunge done in all three planes is the centerpiece. The step-up done on a lower box with alternating legs and high box with single leg is another essential movement. Finally the double leg squat, although less functional is another general strength exercise. Start with bodyweight at one rep per second rate of execution and progress from there.

The single leg and reciprocal leg movements with appropriate resistance will bullet proof the athlete and build a great foundation for sprinting, landing, planting and cutting that is done off one leg onto the other.

Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta


Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
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Vern Gambetta

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