]]> Although a simple exercise, Calf Raises are a staple in any lower-body training program—for good reason. The calf and other lower leg and ankle muscles generate speed when running or skating and are critical for ankle stability. These muscles are strengthened when you flex your foot away from the shin (plantarflexion) with added weight.

Despite its benefits, the Calf Raise rarely reaches its full potential, because often only the ankle joint is used. Try to imagine a time in any sport when an athlete stands in one place and rises onto his tiptoes. This almost never occurs, because athletic movements are multi-jointed.

To apply the Calf Raise more directly to athletic performance, try executing the exercise along with a hip and knee bend. This places the athlete in a sport-specific position and engages other joints used when skating or running. The calf is then strengthened in a position actually experienced in sports, which helps translate to improved performance in the rink or on the field.

• Assume position on Calf Raise machine with slight bend at hips and knees
• Drive up onto toes, fully extending hips and knees
• Descend in a controlled manner; repeat for specified reps

Sets/Reps: 3-4×10-15

]]> You run down the field, stop and change direction—movements you’ve performed hundreds of times—but this time something goes wrong. On the cut, your foot rolls inward and you tumble to the ground in pain. You have suffered an ankle injury, the most common injury in sports.

Your ankles are vulnerable every time you step on the field. You might cut too hard, causing your ankle to roll, or you might come down from a jump and accidentally land on a teammate’s foot.

To help prevent this injury, strengthen the muscles around your ankles to provide extra support to the joints. A great way to way to get this done is with the Three-Way Ankle Band exercise. It strengthens ankle muscles by moving the foot in three directions, ensuring the development of support around the entire joint.

Perform this exercise at the beginning of your lower-body workouts.

Three-Way Ankle Band

• Sit on ground with legs straight and resistance band around foot
• Dorsiflex foot toward knee
• Release and repeat for specified reps
• Invert foot toward center of body
• Release and repeat for specified reps
• Evert foot away from center of body
• Release and repeat for specified reps

Sets/Reps: 2×12-15 each movement, each leg

Coaching Points

• Start with dorsiflexion by bringing relaxed toes toward knees
• Perform inversion by bring big toe toward body
• Finish with eversion by bringing big toe out from body
• Maintain stable leg and avoid curling foot
• Use slow, controlled movements

]]> Back Hypers are an excellent exercise for improving hip extension by developing the lower back muscles, glutes and hamstrings. However, the exercise is generally performed in a slow and controlled manner. To target these muscles in a more powerful manner, A J Hawk, Green Bay Packers LB, performs a variation called Explosive Med Ball Hypers.

The exercise is similar to a traditional Med Ball Hyper, but instead, the athlete extends his hips as quickly as possible while simultaneously throwing a med ball to a partner. For enhanced performance and injury prevention, it’s important to work the entire body in an explosive manner. This will help you cope with the various extreme positions experienced during games.

Assume position on hyper machine, holding med ball right below chest

• Explosively contract hamstrings, glutes and lower back muscles to extend hips
• Simultaneously throw med ball to partner
• Catch med ball and immediately repeat for specified reps

Sets/Reps: 4×10 or until failure

]]> Nearly every athlete has been sidelined with an injury she didn’t anticipate. For female track stars and long-distance runners, the unexpected injury is often a pulled or torn hamstring, a muscle used extensively when running and one that is quite susceptible to injury.

Pulls and tears are usually precipitated by a lack of strength in the muscle. However, a weak core can put additional strain on the hamstring, resulting in an injury.

Below is a program designed to prevent imbalances, reducing stress on the hamstrings and lowering the risk of a pull or tear. In addition, healthy, flexible and strong hamstrings help prevent ACL injuries.

Perform these exercises at the beginning of your workout to keep your hamstrings healthy on your way to faster times.

Lying Hip Flexor Stretch

• Lie on back on bench, thighs halfway off
• Pull both knees to chest, keeping low back flat
• Keep one leg to chest by holding behind knee
• Drop other leg back to bench and bend to 90-degree angle
• Hold position for three seconds; repeat for specified reps

Sets/Reps: 1×10 each leg

Angry Cat Stretch

• Start on hands and knees
• Tuck chin in toward chest
• Tighten stomach and arch back; hold for five seconds
• Repeat for specified reps

Sets/Reps: 1×10; perform 3-4 times per day

Mid-Back Stretch

• Start on hands and knees
• Drop butt toward ankles
• Push chest toward floor
• Reach arms forward as far as possible; hold for 30 seconds
• Repeat for specified reps

Sets/Reps: 1×10; perform 3-4 times per day

Bridging With Straight-Leg Raise

• Lie on back on floor with feet flat
• Raise hips, keeping straight line from knees to shoulders
• Lift one foot off floor and straighten leg; hold for five seconds
• Lower foot back to ground; repeat for specified reps

Sets/Reps: 1×10 each leg