Ten minutes calf stretch. 

Please look at the right leg only.

1. Gastrocnemius stretch - hold for 30 secs. relax, do 3 times total each leg.

2. Soleus stretch - hold for 30 secs relax, do 3 times total each leg.

3 and 4. Calf and Achilles strengthening - lower heel then raise up on toes - count to ten as you raise and count to 5 as you lower. Do 10 times  each leg. 

Only do these AFTER you warm up or dance NOT when you are cold.