As athletes switch surfaces, their legs, ankles and feet need to adjust. The extra pounding and unforgiving nature of gym floors and indoor courts can take a toll. Athletes need to strengthen their shins and increase the flexibility of their calves and ankles to create a natural cushion and responsive recoil as they move.

Here are two simple exercises they can do to help that happen.

Stretches: hold for 30 seconds on each leg. Repeat 3 times. Perform daily.

Strengthening: repeat 20x per leg. Perform 2 sets daily.

Enjoy the indoor season!