Use stair jumps to develop elastic power; emphasise calf-driven take-off and quiet, controlled descents.

Develop lower-leg power and controlled landings with box jumps and drop-downs.

Challenge calf and lower-leg stability while training agility and change-of-direction with hurdle jumps and a sharp 90° turn.

Strengthen your calves and sharpen forward control with linear hurdle jumps.

Quick-feet agility drills with an emphasis on calf activation and coordination.

Isolate and build strength in your calf with a single-leg heel drop from a step.

Train your calves to react fast and bounce strong with quick, continuous hops.

Isolate and strengthen your calves while in a seated position — lift, then let the heel drop for full range control.

Build calf-strength together on both legs: raise and lower over a step for full range and control.

Add load and challenge your calf and ankle control with weighted penguin-style steps.

Target the soleus in a split-stance hold to build calf endurance and stability.

Strengthen your calves in a controlled, seated position to build power and endurance.

Strengthen both calves together with a simple, controlled heel lift.

Improve ankle mobility and calf control by tracing the alphabet with your foot.

Challenge your balance and calf stability by standing on one leg on an unstable surface.

Activate and strengthen the muscles at the front of the ankle to support calf and foot control.

Strengthen your calves and ankle stability with controlled band-resisted holds.