Strength exercises make your muscles stronger. These exercises include squats, high knees, push-ups, and planks.

Squats

Squats strengthen your legs and hip muscles. This helps you stay stable when competing with opponents.

How to do squats:

1. Stand upright with your legs slightly apart
2. Slowly bend your knees while lowering your body as if sitting in a chair
3. Stand up again and repeat 10 to 15 times for 3 sets

High Knees

High knees strengthen your legs and increase your speed at the same time.

How to do high knees:

1. Run while raising your knees towards your chest
2. Do this exercise for 30 to 60 seconds, then rest
3. Repeat 3 times

Push-ups

Push-ups strengthen the muscles of your arms, shoulders, and chest. This helps you make powerful passes in football and netball.

How to do push-ups:

1. Lie face down and support yourself on your hands and toes
2. Push up your arms until they are fully extended
3. Lower your body slowly near to the floor without touching it
4. Repeat 10 to 15 times for 3 sets

Planks

Planks strengthen your abdominal and back muscles, helping you stay stable when running or jumping.

How to do planks:

1. Lie face down, supporting yourself on your hands and toes
2. Keep your body straight — do not let your waist dip or rise
3. Hold this position for 30 to 60 seconds, then relax
4. Repeat 3 times

Speed exercises help you run faster and move quickly. These include sprint drills, shuttle runs, broad jumps, and rope skipping.

Sprint Drills

Sprint drills increase your speed and improve your physical fitness.

How to do sprint drills:

1. Run fast for 20 to 30 meters
2. Rest for 30 seconds
3. Repeat 5 to 10 times

Shuttle Runs

Shuttle runs improve your speed and endurance. You sprint from one point to another and back.

How to do shuttle runs:

1. Run from one point to another, touching the ground with your hand each time you change direction
2. Repeat 5 to 10 times for 3 sets

Broad Jumps

Broad jumps increase your jumping power and speed, which is important for netball and football.

How to do broad jumps:

1. Stand upright, then bend your knees slightly
2. Jump forward with force and land on both feet
3. Repeat 5 to 10 times for 3 sets

Rope Skipping

Rope skipping improves leg speed and increases stamina. You can skip on one leg or both legs.

How to do rope skipping:

1. Hold the rope ends with your hands
2. Swing it down past your feet and above your head as you jump
3. Keep jumping at a faster pace for 60 seconds, then rest for 30 seconds
4. Repeat 3 to 5 times

• Always warm up before doing these exercises
• Start slowly and increase speed gradually
• Follow the steps carefully for each exercise
• Rest between sets to avoid tiredness
• Practice with a friend or in a group to make it more fun

In Tanzania, you can use these strength and speed exercises when playing mwamba (football) or netball with your friends at the playground. For example, when you practice shuttle runs during physical education class, you become faster and can quickly chase the ball or outrun your opponent during a match. These exercises also help you stay strong and healthy, which is important for carrying things like water buckets from the borehole or helping with farming activities.