Stand up straight on the floor.
You may want a wall or a sturdy table in front of you for support.
Transfer your weight onto the leg that you would like to exercise.
Quickly drive through the ball of your foot to raise your heel off the ground as though you are about to jump but not quite.
Control the movement as you lower your heel back down at a fast pace.
Just before your heel reaches the floor, repeat the movement quickly.
Ensure you continue at a steady, powerful pace.
Do not allow your heel to come into contact with the ground.