The truth is I look for new stuff to do because I get bored. And right now I'm trying to figure out how to put plyometric training into what we do but also have something that folks who aren't ready for something as full on as a burpee can also do a modified version of.
As for legs the only "leg strength drill" I particularly remember is seeing Narahiro Shinjo do his "horse stance stepping while holding and lifting up kamae jars" routine. Though I would probably leave off the gnashing and grinding of the teeth.
Unfortunately we didn't get to see many of what the Goju world calls hojo-undo or "supplementary exercises."
I did note that at some dojo the younger folks (those under 30) performed their kata with very deep stances and the not as young folks at the same dojo performed them with higher stances.
Kiyohide Shinjo put us through our paces with jar work using sanchin stepping which is a full body workout when you're on training session three at 9pm at night.
But much of what I remember is basically what I would call an obession with explosiveness. Each and every time someone threw a kick and at some dojo when they stepped into the lower stances (except the forward leaning elbow) it seemed like everyone I saw was trying to do that as explosively as they possibly could each and every time they did it.
So on my list of things to ask about the next time I visit Okinawa is what else
do you do besides junbi-undo, hojo-undo, kotekitai, kata, pre-arranged kumite, and jiyu-kumite.
I'm hopeful the list will include:
different stuff you do on the Makiwara
different ways to make your body hard (kicking poles, hitting each other, etc)
or maybe what I should do is ask them what they do if a student has a deficiency is some area or another...that would probably be better.
How do you help a student with weak legs?
How do you help a student who doesn't explode well on their strikes?
How do you help a student who isn't progressing well in conditioning?
How do you help a student who is weak in kumite?
I know that answers I've been given for these concerns but I'd love to see what sorts of things the instructors over there would pull out of their bag of tricks.