Dumbbell Standing Calf Raise
Category: Supplemental
Muscles Targeted: Calves
This is a great movement for increasing the vertical jump and many other things.
To do this stand on a box that will allow for your heal to pass through a full range of motion without hitting the floor. Grab a dumbbell and raise you heal as high as you can keeping a slight bend in the knee.
Many will tell you this muscle responds best to high volume high repetition training. While this is true for many I have found the opposite to be true. I like to prescribe heavier weight for reps in the 4-6 range for maximum development.