Execution

                 >> stand on a calf- raise machine with your shoulders under the pads

.                >> Place the balls of your feet on the foot platform so that your heels are                       free to move through a full range of motion, keep your toes pointed                        straight or slightly out to the sides.

                >> Straighten your legs completely and extend your body so that your                           feet, hips and shoulders are in alignment.

                >> Lower your heels at a moderate speed until you feel a strong stretch                        in your Achilles tendons and calf muscles.As you reach the bottom                            position, inhale slightly more than ususal and hold your breath as you                        push off vigorously to raise as high as possible.

                >> Hold the very top position for up to two seconds.

                >> Relax slightly, lower your heels under control and exhale.