Type and performance workouts for the calves

Your calves are mainly made up of your gastrocnemius and soleus muscles and are responsible for plantar flexion at the ankle – i.e. H. You are brought on your tiptoe. One-sided exercises like these focus on one leg at a time, promote both muscular and aesthetic balance, improve ankle stability and prevent injuries.

One-legged calf raise

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Shape: one-legged calf elevation

  • Stand on a short step with the heel of one foot away from the edge and the ball of that foot right on top. Raise your other foot so that the leg supports all of your weight and drop your heel as low as possible for a good, controlled stretch of your calf and Achilles tendon. Even though you are standing on one leg, do not shift or lean heavily on that side. Keep your hips straight so your weight stays centered.
  • Gently push through the ball of your foot to get up as high as you can while keeping your heel in line with your second and third toes and the pressure in your big toe. Do not let your foot tip out, as this can put stress on the lateral side of the ankle and foot, promoting an inefficient pattern of movement that can potentially affect your gait, balance, and ankle stability.
  • Stop at the top, then slowly lower back to the start. This eccentric component is one of the most important to effect adjustment and growth and to strain your muscle fibers over the entire range of motion.
  • Play with different foot positions to target the medial (inner) and lateral (outer) heads of the gastrocnemius by rotating the entire leg in or out from the hip (not the knee). According to a recent study, an internally rotated foot position activates the lateral gastrocnemius, and an externally rotated placement switches focus to the medial gastrocnemius.
  • Although mostly slow-twitching, your calves have some fast-twitching fibers. Hit her with both legs at the same time with a burnout kit at the end of your routine.

Sample calf workout form

Do these exercises at the end of a leg workout that focuses on the back chain.

exercise Sets Representative Weight Rest (min.)

One Leg Raised Calf: Straight On

2-3

8-10

10-25

1-2 minutes

One-legged calf raise: turned inside

2-3

8-10

10-25

1-2 minutes

One Leg Calf Raises: Turned Outside

2-3

8-10

10-25

1-2 minutes

Two-legged burnout

1-2

20-30

light / body weight

1-2 minutes

Your calves are the last link in the kinetic chain that propels you up: when you run or jump, each step quickly stretches the Achilles tendon, which then springs back like a rubber band and gives you some buoyancy. A certain degree of stiffness in the lower leg can maximize this stretch shortening and promote reactive power in the lower leg, which gives you greater body size while stabilizing your ankles. A skipping rope is the perfect training tool for developing that lower leg stiffness, resulting in a higher vertical and faster 5km.

Jump rope jogging

Jump rope jogging

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Function: skipping rope jogging

  • Start with a simple two-foot jump: twist the rope with your wrists, not your arms, and keep your elbows and knees slightly bent. Land lightly on your footballs and don't jump too high or too fast. Maintain a steady pace and find your rhythm.
  • Transition to a stationary jog, jump over the rope with alternating feet, keep your upper body up and your upper body relaxed. If you notice hiccups in your rhythm, it may indicate that one leg is dominating the other while you are running.
  • Now, lean forward from your ankles to jog forward. Do not break at the hip as this can put undue strain on your back and waste energy and slow you down. Instead, keep your torso and hips stable as you run forward and move smoothly and evenly.
  • Avoid getting your knees up in front of you or kicking your heels towards your buttocks: High knees cause your upper body to tip back and butt kicker wastes energy. Both of them run the risk of getting caught in your rope and losing your rhythm.
  • If you want more intensity, increase the speed of your rope and cadence, or do it. Do you feel brave? Move sideways or backwards to exercise your lower leg 360 degrees.
  • Perform this movement as a warm up exercise before a run or lower body / plyometric workout. You can also combine it with other drills that develop lower leg stiffness (see table) to improve your speed and strength.

Example function calf training

Do these exercises to focus on exercising reactive power in the lower leg.

exercise Sets Repetitions / time Pause between sentences

Jump rope jogging

3-4

1-3 minutes

30-90 seconds

Power Skip

2-3

20 reps (each leg)

30-90 seconds

Limitation on distance

2-3

10 reps (each leg)

30-90 seconds

Jump rope double-under *

2-3

10-20

1-2 minutes

* If you can't double-under, double-under for twice the repetitions.

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