- Start with your feet side by side.
- Bring one foot laterally, then the other.
- Return the first foot to its starting position, then the other.
- Stand on the edge of a step (on the balls of your feet)
- Support your weight in this position for the given amount of time
- You should feel your calves working
- Sit with legs extended, foam roller or ball under calves.
- Lift hips slightly using hands behind you.
- Roll slowly from ankle to below knee.
- Pause on tight spots, apply pressure.
- Hold on to something for balance.
- Do an explosive jump in which your toes don't leave the floor.
- Slowly lower your heels back down toward the ground.
