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Strengthening Calisthenics
These exercises are designed to toughen the player to withstand the physical demands of competition. Other exercises may be used, but those given here form the core.
For these calisthenics, the player must lie or sit on the grass or gym floor. He runs in place between each exercise.
The player gets to his feet quickly from whatever ground position he has been in, runs in place, and then returns to the ground quickly for the next exercise.
- Pushups.
Standard pushup position. Weight in up position is on fingertips and toes. Body does not touch ground in down position. Build toward 20 pushups.
- Situps.
Flat on back, hands behind head. On up movement, legs are held rigid on ground and elbows are brought to knees, then return to down position, 20 times. 
- Situp Variation.
On up movement, twist body so that right elbow touches left knee, then return to starting position. On next up movement, left elbow touches right knee, 10 times for each side.
 Rocking Horse.
Flat on stomach, hands clasped behind back, legs raised from hip. Rock back and forth on chest and stomach, 10 times.
 Double Leg Raise.
Lie on floor. Lift both legs 6 inches from floor, hold for 6 seconds, return to floor, 10 times.
- Squats.
 Caution! Deep knee bends are not
recommended because of undue strain to the knee. Use half squat. Squat so that the angle of the knee joint remains at more than 90 degrees. Hold for 6 seconds, come back to
upright position, repeat 10 times.
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Developing Muscular Strength & Flexibility
