Butt Kicks
Increase your hamstring quickness. This exercise can be done moving forward or in place if you are doing them inside. Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.
Squat Jumps
This explosive move increases strength in the whole leg. Glutes, hamstrings, quads and calves are all worked in this one powerful move. You core muscles and some back muscles will also get a workout. Start in a low squat with your arms by your side. In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can. Keep your landing soft as you go straight back to your start position in the squat. Do 10 reps and repeat 2 times.
High Knee Taps
Wide Step Sprints
This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles. Find a nice long area like a gym or field. Press of one foot and leap slightly sideways and forward landing on the opposite foot. Repeat with the other foot so that you are zig zagging left and right as you sprint forward. Do this as quick as you can for about 100 yards and repeat 3 times.
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