Sit down on the calf machine and place one foot (toes only) on the foot pad. Your knee should also be tucked-in nice and tight up against the top brace pad. Your other foot will be resting flat on the floor. This is your starting position.
Raise the weight up as high as you can by focusing on pushing with your toes only. Once at the top, hold for a fraction of a second and then lower the weight back down all the way until your heal goes below the foot pad. Get a nice good stretch on the downward portion of the movement.
Finally, repeat the entire movement for the desired or prescribed number of repetitions on one side and then switch and do the same with the other leg.
Perform this exercise in a smooth and fluid motion
Don't rush this movement; it's more effective if done at a slower pace
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.