Steps:

1.  Lean against a pole or tree.

2. Swing leg up and away from the body, kicking the leg as high as you can (Figure A).

3. Swing the leg down and in front of the body.  Lift the heel of your supporting leg off the ground so that you have extra height for clearing your foot as it swings (Figure B).

4. As the leg swings upwards, in front of your body, extend it as far as your range of motion allows (Figure C).

5. Reverse your position back to the position in Figure 3-9a.

6. Perform this exercise 10 times for each leg.