Set up two lines, 20-30 m long, approximately 10 m apart.
Mark off lines at 10m, 20m and 30m, (or a similar variation).
Inner range VMO in lunge position
Stand in a split stance with your right leg forward.
Free standing single leg squats
While standing on your right foot, reach your buttocks backward and torso slight forward to keep your body weight over your foot as you bend your right knee.
While standing, take a large step forward with your right leg and bend your knee as you bring most of your weight forward onto the right leg.
Single leg squats with the ball
Stand sideways parallel to a wall with a stability ball between your left hip and the wall.
With your right leg firmly on the step, bend the right knee with control, while dropping the left heel down towards the ground.
Wall squats with stability ball
Stand with your back to a wall, with a large stability ball between your back and the wall at the level of your low back.
Stand 6-8 inches from a wall, with a small ball or towel roll gently squeezed between your knees.
Seated knee extensions
Sit on a firm chair with an ankle weight or resistance band around your ankle.
Standing hamstring curls
Bend your right knee up towards your buttocks, then lower with control.
Sit to stand
Shift forward until your buttocks are near the front of the seat, and place your feet firmly on the floor with your toes under your knees.
Sit or recline with your right knee bent to 45°, and your foot flat on the bed.
Sit or recline with with your right leg extended in front of you and a rolled towel placed under your right knee.
Lay on the floor, perpendicular to a wall with your right leg extended up the wall.
Lay down or site with your right knee bent, your foot flat, and with a strap around your right ankle/shin.
Standing. Move sideways toward your left, alternately cross your right foot in front of the left, then behind the left as your travel. Gradually increase your speed. Repeat in the opposite direction with the left foot crossing over.