Hi, this is Dr. Levi. Today, I'll be demonstrating exercise instructions for the track athlete. You really want to increase your jumping skills, you want yo increase your strength. How do you do that. I want to show you several stretches. The key with the standing quadricep stretch is the following. You actually want to use the opposite hand for the opposite ankle or leg that you want to hold. Why do you want to do this because you want to keep your shoulders upright, keep your posture correct and also maintain your balance. The key here is balance, balance, balance. If you have great balance, you have great strength. If you have great strength, you'll most likely have great flexibility. Now with the standing stretch with your quadriceps and hamstrings, this is a very advanced and very difficult stretch. However I know you can do it. Now you can try this initially by standing against the wall, holding one hand against the wall and then lifting that opposite leg up and then grabbing the foot with the hand or you can do it just standing straight up, lift the leg up and put the leg extended straight in front of you and hold your balance without being shaky or wobbly. The key is to keep your posture upright. I also want to show you another great exercise to increase your strength as well as your quickness as a track star or track athlete. You want to do these they're called slap kneelifts. They're really easy. The benefit here is increases the strength of your quadriceps as well as your hamstrings as well as your calf musculature. Now how do you do these, take a look. You jump up, lift your legs up and then bring your hands to your thighs. The goal here is to do as many as you can in a minute. Try to do 60 to 100 as fast as you can. The goal here is repetity and quickness.