How to build achilles strength at home

Here is a strength routine you can do at home without needing to go to the gym. The focus is on achillies and calf strength, but other muscles benefit too!
Isometric calf hold for 30 seconds knee straight
Isometric calf hold for 30 seconds knee bent
Eccentric calf raise with knee straight 2x20 (slowly lower over 3 sec)
Box drive from couch or arm rest 2x10
Glute drive at door 2x10

2x 10 rings of the following:
Diagonals on ladders 15 sec
Frog jumps down and back 
In and outs forward down and back
In and outs sideways down and back

Box jump sideways left 2x10
Box jump sideways right 2x10
Jump rope 1 minute
Step downs weighted 2x10
Step downs to the side weighted 2x10
12 o'clock taps 2x10 
Anterior tib-eccentric at wall 2x10
Eccentric calf raise seated 2x10 (slowly lower over 3 sec)
Eccentric calf raise with knee bent 2x20 (slowly lower over 3 sec)

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Видео How to build achilles strength at home канала Gwen Jorgensen