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Exercises to Develop Foot and Leg Muscles In all of the exercises used, make sure the athlete's feet and toes are straight ahead and pointing in the direction that they are moving. You may have to take a few moments at the beginning of each exercise to right the athlete's body position.     Jump and Reach Reps: 10-12 jumps in a row Take "hips tall" position, feet slightly apart Bend knees and hold arms down toward ground Swing arms forward and up: reach as high up as possible while powerfully jumping straight up Flex knees and ankles to soften landing Return to start position     Points of Emphasis: Push strongly off ground with feet When to Use: Conditioning or fitness circuits     Kangaroo Hops Reps: 10-12 jumps in a row Take "hips tall" position, feet slightly apart Move weight to balls of feet Drive knees up to chest (hopping up) Arms drive out and up with knees Land on flat feet     Points of Emphasis: Keep head up and arms out When to Use: Conditioning or fitness circuits     Squats: Slow Reps: 10-12 squats Stand with feet shoulder-width apart and pointing forward Hold arms in running form Squat slowly until knees are at 90 degrees  Return to start position     Points of Emphasis:    Keep head up and back straight Can also add weight for increased resistance, i.e., medicine balls When to Use: Throughout season; conditioning or fitness circuits     Lunges: Single Leg Reps: 10-12 squats Stand with feet shoulder-width apart and pointing forward Step out and squat with right leg until knee is 90 degrees  Push up powerfully on ball of foot Return to start position Alternate legs     Points of Emphasis:    Keep head up and back straight Can also add weight for increased resistance, i.e., medicine balls When to Use: Throughout season; conditioning or fitness circuits     Lunges: Walking Reps: 2x20M Increase to 3x30M Stand with feet shoulder-width apart and pointing forward Step out and squat with right leg until knee is 90 degrees  Push up powerfully on ball of foot Drive back leg forward, stepping out until knee is 90 degrees  Continue walking   Points of Emphasis:    Keep head up and back straight Can also add weight for increased resistance, i.e., medicine ball When to Use:  Throughout season; conditioning or fitness circuits, recovery exercise     Burpees Reps: 10-20 in a row Take "hips tall" position, bend down, placing hands in front of feet Jump pushing both feet back, push-up position Jump back to crouch position Jump as high as possible       Points of Emphasis:    Keep head up Stay on balls of feet When to Use: Conditioning or fitness circuits     Mountain Climbers Reps: 10-20 in a row Take "hips tall" position, bend down, placing hands in front of feet Extend one leg straight back, resting on its toes Support the weight of the body with the bent leg and hands Switch legs quickly, moving one forward and one back Repeat the switches to resemble climbing up a mountain       Points of Emphasis:    Keep the head up Stay on balls of feet When to Use: Conditioning or fitness circuits     Calf Raises Reps: 10 each foot   Purpose Develops flexibility and strength in the ankle joint   Teaching Steps Take "hips tall" position with ball of feet on curb/step Slowly let heel fall below curb/step, slowly move weight to toes Continue up and down action   Points of Emphasis: Slow and controlled, full range of motion When to Use: Warm-up

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