Originally Posted by Scrap

Get a gym bench and large towel,make the into a 9 by 6 pad sit length ways on the bench, with knee over end put pad under knee.Foot by floor but not on, pull foot up so achilles is stretched then push down onto pad using hamstrings and gluts.Nowthroughtou t you keep that form with a straight back Bring the foot up an inch every 10 secs until the leg is straight, When their hold for 20 secs.Then bring it down an inch every 10 secs.If the legs start to tremble keep correct form Do this 3 times on same leg.If you can youve got pretty good legs Then do the other leg When it becomes easy you start doing it with weighted shoes it strecthes the whole leg,have fun.

Originally Posted by Scrap

This is for power and speed strengthing the lower back and abdominal wall Sit downlegs straight heeels and knees pushed into floor.Back straight chin up,okay now think theirs somebody behind you ready to stick a red hot poker up your a***,thats the position you hold. Now go back 1 inch every 10 secs until your heels start to rise. Then come as you went down 1 inch every 10 secs,when vertical move feet width of shoulders, turn feet in then rock forward 4 times then lift feet with legs straight, off the floor6 inch then bang into the floor with heels. do the routine 4 times a workout. Do it every day for 2 week you will notice the differance, in speed and posture.