1, calf stretch, find an inclined board or on a step to perform this action. Legs straight, body leaning forward, pay attention to whether the calf muscles feel the pull. This action should be done in three parts, the outer, middle and inner calf muscles, adjusted by the direction of the toes. If you don’t feel a strong pull, it means that the action is not very accurate, the upper body should also cooperate to make the torque of the twist to the maximum, each part to do 30 seconds. 2, Achilles tendon stretch, the same basic action, the only difference is to bend the knee, so that the tension to the Achilles tendon parts of the concentration. 3, grab a towel. A towel laid flat on the floor, bare feet on one end of the towel, try to use the toes to grab the rest of the foot. This action is to help move the tendons on the bottom of the foot, need to do 2 to 3 times. 4, one foot bending knee. Stand on one foot, bend the knee until you can not continue for a time, do 15 times, 3 sets. 5, single-footed heel lift. One foot upright and lift the heel, 15 times, 3 sets. 6, weight lifting heel. Negative barbell lifting heel, depending on individual circumstances for training. 7, single-leg standing training. One foot to maintain body balance, the conditions can be used to play the game, the other side throw the ball to catch and then throw back. Advanced training is closed-eye single-leg balance training. 8, dynamic balance training. Stand on one foot, bend over and touch your toes with both hands, 15 times, 3 sets. All of the above balance training is an effective means of preventing and treating injuries. Usually we rarely use some small muscle groups of the foot in our sports, these small muscle groups are used to help maintain dynamic balance, these muscle groups are well trained, can reduce the probability of injury.