Exercise

Jump-Rope Bounce

Light, springy two-foot bounces - with or without an actual rope - train the calves and ankles to be elastic, not just strong. It doubles as the most time-efficient cardio you can do in a garage, and it's genuinely fun.

BeginnerNo equipment~4 min

Demonstration

Sets

3-4

Reps

30-60s

Rest

45-60s

How to do it

  1. 1

    Stand tall with elbows at your sides, forearms out as if holding a rope (use one if you have it).

  2. 2

    Bounce off the balls of both feet, just an inch or two off the ground.

  3. 3

    Keep your knees soft and land quietly on the balls of your feet - heels kissing the floor, not slamming.

  4. 4

    Rotate your wrists as if turning the rope, keeping a steady rhythm.

  5. 5

    Bounce for the prescribed time, breathing steadily.

Common mistakes

  • Jumping way too high - an inch or two is plenty
  • Landing flat-footed with a thud
  • Tensing the shoulders up around the ears

Dad tips

  • New to it? Start with 20-second rounds and build up.
  • Bounce on a mat or rug if your feet or shins get tender.

Same muscles, new angle

Standing Calf Raise

Strong calves absorb impact for your knees and keep your ankles springy for pick-up games and playground sprints. You can do these while brushing your teeth or waiting for the microwave - the definition of no-excuse training.

BeginnerNo equipment~3 min

Single-Leg Calf Raise

One leg at a time doubles the load and exposes the side that's been coasting. Single-leg calf strength is a proven guard against Achilles trouble - the classic injury of dads who jump back into weekend sports.

IntermediateNo equipment~4 min