This segment focuses on the foundational aspects of strength training tailored specifically for freshman athletes. Beginning with traditional split squats, participants gradually advance through various unilateral exercises designed to enhance lower body strength and stability. The instructor introduces modifications such as front foot elevation and weight vest utilization to incrementally increase training intensity and challenge muscular endurance. Moving beyond basic split squats, athletes progress to single-leg exercises, including rear foot elevated squats and skater squats, aimed at improving balance and functional strength. With emphasis on proper form and gradual progression, this lesson provides a comprehensive framework for developing strength and stability in freshman athletes, setting a solid foundation for athletic performance enhancement throughout their training journey.