Ankle Dorsiflexion Put the toes of your left foot against a wall and hold the wall for balance. Push your toes into the wall so that you feel a stretch in your calf. Stop when you feel a stretch and hold for thirty seconds. Repeat on the other side. Calf Roll Use a a lacrosse ball or tennis ball to roll out your calves. Start by putting the ball just above your ankle and roll side to side all the way up to your knee. Avoid rolling directly over your achilles tendon. Switch to the other side. External Rotation Hip Stretch Find a box or table about hip height. Lay your lower left leg against the top of the object and gently push down on your knee with your elbow so that you feel a stretch in the side of your hip. Hold for 30 seconds and switch to the other side. Quadriceps Stretch Stand tall and pull one of your feet toward your butt while pointing your knee down. You should feel a stretch through the front of your upper leg. Hold for thirty second and repeat to the other side. Internal Rotation Hip Stretch Sit with your legs outstretched in front of you. Bend your left leg to the side so that your upper leg is pointing away from your body and your lower leg is tucked behind you. Think of the position an Olympic hurdler is in when jumping the hurdle. Lean back so you feel a stretch in your hip. Hold this stretch for 30 seconds.