You’ve seen it happen. A star player goes down, clutching the back of his leg. The replay confirms it: an Achilles tear. This past season alone, NBA names like Jayson Tatum, Tyrese Haliburton, and Damian Lillard reminded us how quickly this injury can take the game out of your hands.
For basketball and football players, the Achilles isn’t just another tendon — it’s the lifeline of your explosiveness. Every sprint, every cut, every jump depends on it. And when it snaps? You’re looking at months of recovery, lost momentum, and possibly a changed career.
But here's the thing: you don't have to wait until it happens to you. The offseason is your chance to take control. Prioritize your strength and recovery now with the right routines — and the right recovery tools — so you're not playing catch-up after it's too late.
Why You're at Risk
The Achilles tendon is the thickest tendon in your body, but it’s not unbreakable. In fact, every explosive move you make loads it with forces up to 10x your bodyweight.
Stack that on top of hard landings, tight calves, or sudden spikes in training volume, and the risk multiplies. The good news? The offseason gives you the space to address it. With less pressure from games and practices, you’ve got the perfect window to put in the work that builds resilience. And that’s exactly what we’re diving into next: the proven steps you can take to bulletproof your Achilles and keep yourself explosive, strong, and game-ready.
How to Bulletproof Your Achilles
1. Strengthen with Eccentric Heel Drops
Most Achilles injuries happen during the lengthening (eccentric) phase of movement, like when you land from a jump or decelerate after a sprint. Training your tendon under slow, controlled eccentric load teaches it to handle stress safely and builds real toughness.
- How to do it: Stand on a step with the balls of your feet on the edge. Rise up on both toes, then lift one foot and slowly lower the other heel over 3-4 seconds.
- Volume: 3 sets of 12-15 reps per leg, 2-3x per week
- Progression: Hold a dumbbell or wear a weighted vest as you get stronger
- Coach’s Note: Focus on taking the lowering phase nice and slow. Resistance bands are perfect for gradual progression.
2. Build Calf Strength (Both Gastrocnemius & Soleus)
Your calves are your Achilles’ shock absorbers. If they’re weak, the tendon takes the full impact of every sprint, jump, and cut. Strengthening both the gastrocnemius (straight leg) and soleus (bent knee) makes your Achilles more resilient and balanced.
- Standing Calf Raises (straight leg): Targets the gastrocnemius | 3-4 sets of 15-20 reps, 2-3x per week
- Seated Calf Raises (bent knee): Targets the soleus | 3-4 sets of 15-20 reps, 2-3x per week
- Coach’s Note: A stronger calf = a stronger Achilles. Don’t skip either variation.
3. Improve Ankle Mobility
If your ankle can’t move through its full range, your Achilles picks up the slack — and that extra strain adds up fast. Looser calves and more dorsiflexion (ankle flexion) take pressure off the tendon, improve your mechanics, and make every step safer.
- Wall Ankle Mobility Drill: Place your foot a few inches from a wall, drive your knee forward to touch the wall without lifting your heel. | 2-3 sets of 8-10 reps per side, daily.
- Foam Roll the Calves: 30-60 seconds per side before workouts.
- Band Ankle Distractions: Anchor a band in front of your ankle, pull backward as you drive your knee forward.
- Coach’s Note: If your ankle can’t move freely, your Achilles ends up taking the hit.
4. Warm Up Like It Matters (Because It Does)
Cold tendons are stiff and brittle. Warm tendons are elastic and explosive. A proper warm-up raises tissue temperature, primes the nervous system, and gets the Achilles ready to absorb and release energy without strain.
- Dynamic Skips or Line Hops: 2-3 rounds of 20-30 seconds.
- Calf Raises (fast + light): 2 sets of 15.
- High-Knee Marches or A-Skips: 2 rounds of 20 yards.
- Coach’s Note: Think of this as priming the rubber band before pulling it tight.
5. Add Plyometric Progressions
Why it matters: Explosive jumps and sprints are where most Achilles injuries happen — but they’re also what your tendon needs to adapt to. By gradually progressing from low-level hops to higher-intensity plyos, you “teach” the tendon how to store and release energy safely.
- Low-level Hops (jump rope, pogo hops): 2-3 sets of 20-30 seconds
- Box Jumps / Depth Drops: Start with low heights (12-18"), progress gradually
- Single-Leg Hops (forward & lateral): 2-3 sets of 6-8 per leg
- Coach’s Note: Don’t start with max effort jumps. Build tendon tolerance step by step.
6. Control Your Training Load
Tendons don’t fail from one bad move — they fail when you overload them without giving time to adapt. Sudden spikes in sprinting, jumping, or lifting volume are the #1 predictor of Achilles injuries. Gradual progression keeps you strong and safe.
- Rule of Thumb: Don’t increase running or jumping volume by more than 10-15% per week.
- Track It: Keep a log of sprints, jumps, and plyometric sets.
- Coach’s Note: Most tears come after sudden spikes. Stay consistent, not reckless.
7. Recover Like It's Part of Training
Your muscles might bounce back in days — but tendons adapt on a slower timeline. Recovery is when the tendon actually rebuilds stronger. Without it, all the hard work you put in won’t stick.
- Rest Days: At least 1-2 per week focused on low-impact movement.
- Self-Massage/Tools: Foam rolling, massage gun, or lacrosse ball on calves 5-10 minutes.
- Mobility Finishers: Stretch calves & Achilles post-training (2x30 seconds each leg).
- Coach’s Note: Muscles adapt in weeks. Tendons adapt in months. Be patient, and your consistency will pay off.
8. Don't Forget Whole-Body Support
The Achilles doesn’t work alone. If your hips, hamstrings, or core are weak, your mechanics break down and your tendon gets overloaded. Training your whole posterior chain and trunk gives your Achilles the backup it needs.
- Posterior Chain Training: Deadlifts, hip thrusts, and hamstring curls (2-3x per week).
- Core Work: Planks, Pallof presses, and anti-rotation drills (3-4x per week).
- Coach’s Note: A resilient Achilles starts with a resilient body.
Too many players wait until pain shows up before they start thinking about tendon health. Don’t be one of them. Use this offseason to train smarter, not just harder.
