A basic power developing exercise for the lower legs

  1. All you need for this exercise is a step. the calves are very important jumping muscles and this exercise will help develop your ability to jump higher and further.
  2. Simply stand with the balls of your feet on the edge of a step (your heels hanging off the back of the step) with straight legs and upright body.
  3. Let the heels slowly drop below the toes then reverse the movement quickly by explosively pushing up onto your toes, lifting the heels above the toes. repeat.
  4. This exercise can be done on both legs at the same time or single legs. Remember that the movement should come from the calves and not the quads etc so try not to bend your knees. Try 20 reps or stop when you become slow.
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