Training the Thighs and Calves

What can we do, to make our calves and thighs stronger so that we can do sprints really quickly and jump high...what exsercies can we do at home or outside?Thanks

You might look this article on Plyometic training..

Read the entire article.

http://www.biggerfasterstronger.com/uploads2/08_MarApr_BoxJumping.pdf

Plyometric Box Jumping
Program consists of three parts: vertical
jumps, standing long jumps, then
box jumps. You start with one set of 10
quality vertical jumps followed by three
sets of three reps of the standing long
jump. This is your warm-up