How to Improve Your Calf Size

Jump rope training can improve calf size.

Your calves work with other muscles in your legs and feet to produce force when you accelerate during a climb, run or jump. They also reduce force when you slow down from a run or walking downhill. To improve your calf size, you need to perform full-body exercises that increases strength and mobility of the ankles and knees. This will help you improve muscle definition and reduce your risk of injury, according to the National Academy of Sports Medicine.

Things You'll Need

• Plyobox or aerobic steps
• Jump rope

Instructions

Basic Bounce Step

1. Hold the rope behind you on the ground and stand with your feet together. Swing the rope over your head and down to the ground, jumping just high enough to clear the rope -- about two inches -- as you bring the rope behind you and up again.

2. Land gently on the balls of your feet as you jump at a rate of two jumps per second for one minute. Rest for no more than one minute.

3. Repeat the exercise for three to four sets. Increase the duration of the jump by 10 to 15 seconds per set.

Depth Jump and Vertical Jump Combo

1. Stand on top of a plybox or a stack of aerobic steps that is between two to three feet high.

2. Jump down and land gently on the balls of your feet before your heels touch the ground with your feet about hip-width apart. Do not round your spine as you land.

3. Jump straight up immediately after you land. Swing your arms in front of you and over your head, extending your torso and legs during the jump.

4. Step on top of the box and repeat the exercise for three sets of 8 to 10 reps.

Dumbbell Squats

1. Stand with your feet about shoulder-width apart and hold a dumbbell in each hand over your shoulders with your knuckles facing out to your sides. Keep your elbows close to your body.

2. Inhale and squat down as low as you can by lowering your buttocks toward the ground and bending your knees. Keep your torso upright and your knees and feet pointing forward.

3. Exhale and stand up without rounding your spine. Perform three sets of 8 to 10 reps.

References

• "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
• "Athletic Body in Balance"; Gray Cook; 2003