Eccentric Heel Drop
The #1 Achilles-health insurance for jumpers — eccentric heel drops (Alfredson Protocol) are the gold standard for Achilles rehab; the eccentric load stimulates tendon repair. Rise on two legs, then lower slowly on one leg (3-4s); return up on two.
Coaching cues
- 1.Rise with two legs — lower with one (or both controlled)
- 2.Eccentric phase 3-4s
- 3.Straight knee targets gastrocnemius; bent knee targets soleus
- 4.Mild discomfort OK (VAS<4/10); sharp pain means stop
Detailed training method
Forbidden in the acute phase after Achilles rupture (<6 weeks); progress from two-leg eccentrics to single-leg
Related calculators
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Banded Ankle Distraction
A lifesaver for jumpers with limited dorsiflexion — banded distraction restores joint space and mobility, directly improving takeoff depth
Single Leg Balance
The foundation for preventing the #1 jump injury (ankle sprain) — single-leg balance rebuilds proprioception and ankle stability, the safety prerequisite for all single-leg jumps
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