While your ability to use your feet and legs in jumping, walking and running depends to some extent on your over-all weight and the relative proportion of your trunk to your legs, the amount of spring in your legs depends very much on the condition of the muscles in your feet and legs. Some people retain great strength in their legs well into their fifties, while most others allow their condition to decline very sharply after they reach the age of thirty. According to an old saying among athletes, ?It?s the legs that go first,? and while it is probably true that professional ball-players and fighters are forced to retire when their legs don?t have it any more, the average person doesn?t have to feel the adverse effects of weakening leg muscles, providing he keeps up a minimum of exercise.
The following exercises are especially recommended for people with low arches, pronation (the tendency to carry the weight on the inside rather than the outside of the feet), poor toe strength in jumping, walking and running and poor leg and foot strength in hopping, vertical jumping, broad jumping, high jumping and running.
Toe Push-Ups
Starting Position: Leaning with face toward wall, hands resting against wall chest high.
Movement: Stand up on tiptoes, then lower your heels to floor. Repeat 30 times.
Walking on outside of Feet (1 Minute)
Starting Position: Standing on the outside edges of your feet.
Movement: Walk across gym or room floor turn, walk back again.
Vertical Jumps
Starting Position: Standing
Movement: Swing your arms downward and crouch down, then spring up as high as you can. With one hand try to hit an imaginary spot on the wall, Repeat.
Toe-Heel Prance
Starting Position: Standing
Movement: Run forward, bringing your knees up as high as you can, landing on the balls of your feet, and lowering the heel of your foot to the ground before each succeeding step. Do one lap.
Walk on tiptoes, working up gradually from 50 to 200 yards.
Skip rapidly, working up gradually from 50 to 200 yards.
Hop on both feet simultaneously, working up gradually from 25 to 200 yards.
Broad Jumps
Starting Position: Standing
Movement: Run a sufficient distance to work up a comfortable speed, then jump as far as you can. Repeat successively 10 to 50 times, trying for maximum distance each time.
Endurance Hopping
Do the following hops continuously:
- Hope on both feet simultaneously, up to 20 times
- Jumping jacks, up to 200 times
- Scissor hops, shifting feet, forward and backward, up to 200 times
- Hops on right foot, up to 50 times
- Hops on left foot, up to 50 times
- Squat Jumps, as long as possible
Uphill Treadmill Walk (10 to 30 Minutes)
Set the treadmill at on 8.6 percent grade and a speed of 3.5 mph. If a treadmill is unavailable, walk uphill or up and down a flight of stairs.
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