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Calf Bounces Progressions

Muscles worked

  • Calf

Form Cues

  • Stand upright with your feet hip-width apart, weight centered over the balls of your feet

  • Keep your core engaged, your gaze forward, and your shoulders relaxed

  • Rise onto your toes with a quick, explosive push through the calves

  • Land softly on the balls of your feet and spring back up immediately

  • All movement should come from the ankles and calves — keep the upper body still

  • Keep the knees soft but stable, avoiding deep bending

  • Aim for a steady, rhythmic tempo of roughly 2 bounces per second

  • Let your arms hang relaxed or swing gently at your sides for balance

  • Breathe evenly throughout the exercise

Progressions

  1. 01

    Split Stance Calf Stretch Bounces

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Stand in a split stance with your front foot flat on the ground and the back leg extended behind you

    • Place your hands on a wall or sturdy surface at chest height for balance

    • Keep the back leg straight with the heel hovering just above the ground

    • Perform small, rhythmic bouncing movements, pressing the back heel toward the floor and releasing

    • Drive the stretch from the ankle — the calf and Achilles tendon of the back leg should feel a gentle pull with each bounce

    • Keep your hips square and your torso upright throughout the movement

    • Start with smaller bounces and gradually increase the range as the tissue warms up

    • Breathe evenly and stay relaxed through the upper body

  2. 02

    Calf Raise Bounces

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Stand upright with your feet hip-width apart, weight over the balls of your feet

    • Keep your core braced and your torso still throughout the movement

    • Push explosively up onto your toes, driving through the balls of your feet

    • Land softly and use the elastic rebound to spring back up immediately

    • Keep the knees soft but stable — the movement comes entirely from the ankles

    • Maintain a quick, rhythmic tempo without pausing between bounces

    • Avoid swinging the arms or bobbing the torso to generate momentum

    • Breathe evenly and keep your shoulders relaxed

  3. 03

    SL Calf Raise Bounces

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Stand on one leg with the other foot lifted slightly off the ground

    • Place the ball of your working foot on an elevated surface or stay on flat ground

    • Hold onto a wall or railing with one hand for balance if needed

    • Keep your body upright and your core braced to prevent swaying

    • Push explosively up onto the toes, driving through the ball of your foot

    • Land softly and use the elastic rebound from the calf and Achilles tendon to spring back up

    • Maintain quick, rhythmic bounces from the ankle — keep the knee soft but stable

    • Breathe evenly and switch legs after completing your set

Common mistakes

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