The most effective methods are leapfrog and stair jumping.

It's better to be in groups of five minutes.

Take a break in the middle.

It is enough to do 3-4 groups every day.

And stand on tiptoe for 5 minutes every day.

Until the achilles tendon hurts

I've been practicing for almost two months.

Now you can catch the basket of the regular CBA with both hands.

Remember not to use sandbags.

I've used 8KG sandbags before, and it's no use if they leak.

I have worn my ankle.

Moreover, tying sandbags has an effect on the development of legs.

Easily deform the calf

good luck