Plyometric training helps you develop quick, reactive muscles with explosive power. According to physical therapist G. John Mullen, it also minimizes your risk of injury. This is done through exercises that improve the muscle’s ability to contract after elongating or stretching. If you are an athlete who relies on quick movements and your ability to jump, you may benefit from a variety of plyometric exercises that target your Achilles tendon and lower leg.
Ankle Jumps
This exercise is a low-intensity exercise that is sometimes referred to as ankle bounces or two-foot ankle hops. Stand with your feet 2 inches apart with your arms hanging comfortably by your sides. Lift your arms slightly and extend your ankles as you spring upward. While you are in the air keep your knees straight and pull your toes upward. Land on the balls of your feet, and immediately extend your ankles and jump up again in the same fashion. Since this is low intensity, hop in place 25 times, rest and do another set. Concentrate on getting as high as you can, keeping your heels off the floor and your body and legs as straight as possible while jumping.
Ladder Jumps
You will need a rope ladder to perform this exercise. Lay the ladder out on the floor and stand sideways, left shoulder facing the ladder, at the right end. Step into the first ladder square with your left foot first and then your right in a quick one-two movement. Continue to work your way to the opposite end of the ladder by quickly landing on the balls of your feet in each square of the ladder. Use your arms for balance, and keep them close to your sides with a 90-degree bend at your elbows. When you get to the end of the ladder, immediately reverse your direction and return to the starting end to complete one repetition. Do another three sets, resting 30 seconds in between each one. Concentrate on pushing off the floor with the balls of your feet and not your toes.
Frog Jumps
To begin this exercise, stand with your feet shoulder-width apart, bend at your hips and knees, lower your body into a squat position and extend your arms behind your hips. Your heels should be off the floor and your weight on the balls of your feet. As you swing your arms forward and up, push off the floor, extend your ankles and leap as high as you can. While in the air, reach up and straighten your body from your hands to your toes. Land on the balls of your feet, and return to the starting position. Without pausing, immediately push off the floor for another frog leap. Do 10 to 15 leaps in a row.
Single-Leg Lateral Hops
This is a high-intensity exercise that targets your Achilles tendon and all the muscles in your leg. Stick a section of athletic tape on the floor, and stand to one side of the tape. Lift your left leg off the floor, and keep your arms bent by your waist. With your right knee slightly bent and your weight on the ball of your right foot, hop to the other side of the tape. Without pausing, immediately hop back to the starting side. Continue the back-and-forth hopping for the desired number of times. Rest and repeat with your left leg.
