The lower body is the most vital in movement and balance, as it serves as the foundation for the rest of the body. The lower body receives the most stress compared to other muscle groups. It is important to train the lower body in both push-off and impact to perform efficiently and minimize injuries. It is equally important to maintain a strength balance between all the muscles, and to utilize these muscles as much as possible during landings. Failure to do so may eventually lead to joint damage. Basic exercises that are great for the lower body include pistols, calf and shin raises, and running. Variations typically are employed to help the lower body get used to different methods of moving. The majority of drills incorporate lower body conditioning.

Stairs offer a unique opportunity to train the lower body. From simple jumps to sprinting up stairs, there are endless ways to use stairs to exercise.

Exercises (Click on the picture):

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