1. Weight-bearing lift heel, as the name implies, is a combination of lifting heavy objects and personal ability, with 20 in the first two groups and 25~30 in the last group. It will explode when you go up and lift your heel. Lift it quickly, set it at the highest point 1~2 seconds, and then slowly fall down, and you can't put it down at once.

2. Sand leapfrog, 30 in each group, 30 meters back and forth in a group on the flat ground, and make three groups.

3. Squat with load, according to personal ability, lift barbells and do squats, just like lifting heels, rising quickly and falling slowly. One thing to say is that the waist must be straight. The first two groups have 10, and the third group has 13~ 15. If you can't move, you must pay attention to safety and do what you can.