Stand a few inches from a wall and face it. If you have the opportunity to this exercise barefoot, go for it (but your don’t have to) Stand with your feet comfortably underneath you. Lightly place your hands against the wall, about shoulder height (this is just to guide your balance, no need to focus on balancing right now). Being by shifting weight forward into the balls of your feet. At this point, start to lift your heels off the ground, but move gradually. Try not to “pop” off the ground. See if you can feel your calves tightening up. Continue to lift your heels off the ground, but make sure to keep your knees straight. Slowly lift the heel as high as you possibly can. You should even feel your toes gripping into the ground. Once you reach the top of the motion, pause, then gradually descend, trying not to “plop” down. Gradually descended towards the floor. Come as close to the floor as you possibly can without your heel actually touching the floor and pause. Repeat. Try doing 8 to 12 of these.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.