In this lesson, you will learn how to do plyometric ankle jumps. This exercise focuses on the reactive strength of your calf muscles and can help improve your vertical leap and speed for short-distance runs. Click here to learn more about plyometrics (reactive strength training). You can find more exercises at Track & Field Main.
Description: Plyometric Ankle Jumps
- Stand upright with your legs together and place your hands on your waist as shown. Look straight ahead or slightly downward. Do not hollow your back, and keep your abs tight throughout the exercise.
- Jump straight up using only the strength of your calf muscles (by extending your ankles). Do not bend your knees too much.
- Flex your ankles and pull your toes up as high as possible. Keep your upper body tight and avoid hollowing your back. You can slightly move your feet and head forward to prevent arching your back.
- At the highest point, align your legs and upper body vertically again, but do not extend your ankles yet. Extend your ankles shortly before touching the floor, pushing the balls of your feet into the ground explosively.
- Bounce off immediately and keep the contact with the floor as short as possible. Bounce without bending your knees too much. Keep your legs straight. This is a reactive strength exercise for the calves, though slightly dampening the impact with the knees is acceptable.
Trainer Advice: Plyometric Ankle Jumps
- Warm up your legs before performing ankle jumps.
- Variation for gymnasts: Instead of placing your hands on your waist, you can extend your arms overhead, fully extend your elbows, and keep your fingertips as high as possible throughout the exercise (similar to preparing for a front flip).
- Tip: Jump in front of a mirror and flex your ankles fully; you may briefly see the soles of your shoes. Keep your knees straight at all times.
- Perform 8–25 repetitions and 2–3 sets per plyometric leg workout.
- Keep your abs tight during the entire exercise.
- Only perform this exercise with good shoes and on a flat surface.
Plyometric Ankle Jumps are good for:
- Higher front flips
- Higher back flips
- Higher vertical jumps
- Faster sprinting
Related Exercises:
- Box Jumps
- Depth Jumps
- Hurdle Hops
- Squat Jumps
- Tuck Jumps
- Frog Jumps
- Switch-Leg Leaps
- Double Jumps – Rope Skipping
- Introduction to Plyometrics
Videos: Plyometric Ankle Jumps
