Here is another low-level plymetric exercise. This one is called ankle bounces. The concept behind this exercise is pretty simple. You’re basically using just your calves to boost you off the floor with as little knee movement as possible. Eliminating movement of the knee forces your calf muscles to take on more stress, thus causing growth. Also, you’ll be getting the lower half of your leg used to the explosive movements that you’ll use when you perform a regular jump.
Reps for ankle bounces should be in the 50-75 range since this is a pretty low intensity exercise. You can pair it with jump roping if you want to involve more parts of your body (mainly arms). When you do an ankle bounce, do not pause between each rep. Simply bounce up as high as you can as soon as you hit the floor. If you start to lose form and your knees start bending, just stop. Remember, quality is always better than quantity. Check out this video of the ankle jumps if you’re more of a visual person.
Ankle Bounces Video