The calf muscles and Achilles tendon have a profound impact on jumping ability, landing mechanics and push-off during running and jumping. Working out these areas, releasing trigger points and strengthening these muscles can help improve all the movements they contribute to.

Here are several exercises to improve lower leg strength and keep your legs on par with the rest of the body.

The first exercise helps release the fascia muscle tissue using a tennis ball. Lie on the ground and place a tennis ball between your leg and the ground below the knee. Proceed to push your lower leg into the tennis ball, back and forth along some of the length of the lower leg. Complete two 30-second sets for each leg. If you find a trigger point, a sore knot or bump in the muscle, roll on the tennis ball in small circles in that area.

Now that you released muscle tissue and tendon in that lower leg, you’ll want to lengthen the muscle tissue from the ankle to the calf. Face a wall with a centered stance. Have one leg back and the one you want to stretch forward. The forward leg should have the knee and ankle aligned parallel to the wall. Push the forward leg knee straight forward as far as you can while keeping your heel on the ground. Hold for five seconds then return to the aligned stance. Complete five to 10 holds on each leg.

Next, start with a basic toe touch stance and walk out on your hands to the push up position. Make sure your glutes and core are stable. Walk back with your hands closer to your toes isolating one of your back legs in a stretch. Hold for five seconds for five reps on each leg. You should feel the stretch all the way down the back of your leg.

Finally, strengthening the whole ankle complex and calf is also advised. Get yourself in proper calf raise position on an elevated step and place a tennis ball between your heels. By making sure the ball does not drop, you will have instant feedback about correct alignment. Complete 25 reps without dropping the tennis ball.

These exercises will help your lower body by improving tissue quality, tissue length and ankle strength. In turn, your first step when running and jumping will improve.

Jeff Richter is a certified strength and conditioning coach at St.Vincent Sports Performance in Indianapolis.