Your calf muscles contribute to your ability to press off the ground, lifting your ankle to propel yourself forward when walking, jogging or jumping. Strengthening your calves can help prevent injuries when running or playing sports. Because your calves are engaged whenever you walk or run, you don't have to lift heavy weights to benefit from strength training. Depending on your goals, either use your own body weight or add weight to the movements with dumbbells, barbells or weight vests.
Seated Calf Raise
Sit on a bench and place a plate weight across your thighs. Because your calves have to be strong enough to regularly lift your whole body, you can choose a heavier weight like a 35 or 45 lb. plate. Sit tall with your knees bent at a 90 degree angle. Press through your toes and squeeze your calves to lift your heels off the ground as high as you can. Steadily lower your heels back toward the ground, but before they touch the ground, lift your heels up again. Perform the calf raise 18 to 20 times.
Some gyms have a seated calf raise machine that allows you to perform this same movement, but instead of placing the weight across your thighs, you choose a load a bar with the weight you want to lift. If you have access to one of these machines, you can increase the calf raise's range of motion because you place the balls of your toes onto a raised platform that enables you to drop your heels lower than the level of your toes to start the movement.
Standing Calf Raise
You can choose to use your own body weight to perform a standing calf raise or you can add weight to the movement by using a machine at your gym or by holding dumbbells in each hand. Stand on a step with the balls of your feet solidly on the step but your heels hanging off the edge. Gain your balance, then press through the balls of your feet and lift your heels up into the air, rising up on your toes. Hold the position at the top of the movement for a second, then lower your body back toward the ground. If you can, allow your heels to drop slightly lower than the height of the step in order to increase the range of motion. Repeat the movement 18 to 20 times.
Stair Running
Running up a flight of stairs or a set of bleachers requires you to engage your calves and lift your body, propelling yourself up through the air in an explosive manner. In fact, all running and jumping movements require you to engage your calves explosively, increasing your calf strength. If you don't think you're ready for the stairs, set up cones and practice jumping over them forward, backward and laterally. This will also strengthen your calves.
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