To sprinters, not only runners, but also soccer players who need to move short distances real quick and overpower opponents, speed and power are very important. I going to do some exercises with the national track and field sprinters today. There are important factors for sprinters to perform their speed. The first one is the strength of their ankles which means elasticity of the ankle. The first exercise is lunge. Lift your ankle slightly while doing the lunge position. Keep it in that condition, and let it move about 1 to 2cm flexibly. Force is then transferred to the ankle and maintain this position for 10 to 15 seconds. Not only musculus quadriceps femoris, hamstring, but also muscles around the ankle continue to contract, and it increases the stability of the ankle. By trying this exercise, you can increase strength, elasticity of the ankle. The second exercise is ‘kettle bell drop’. Put the disc on the bottom and lift the heels. While doing this, drop the kettle bell for about 30cm. And when you catch it, you have to do the ‘squat down’. Although it might be a bit difficult, try not to put the heels down to strengthen ankles. This is also a good exercise for a warm-up. It is very important to strengthen the ankle through the movements that transfer the force to the ankle.