Volleyball requires speed, agility, quickness and balance. Often overlooked is the need for lower leg strength, especially in the calves. The calves rest on the back of the lower legs right below the knees. The part that has a distinct "V" shape when well toned is the gastrocnemius. The soleus sits anterior to the gastroc, which means it is toward the front of the body. Calf raises in a training program can help improve performance on the court.
Function
The calves perform a motion called plantar flexion, which takes place in the ankle joint. You plantar flex your foot when you bend your ankle and point your toes downward. This is the main motion associated with jumping off the floor. Because of this, the calves need to be strong to give you the liftoff necessary to jump high. A calf raise involves plantar flexion and it helps strengthen the calves. Being that it directly correlates to the jumping motion in volleyball, it is considered a sport-specific exercise.
Angles
A basic calf raise targets the main part of the calves. To ensure a maximal amount of muscle fiber recruitment, variations are added to a workout. Performing calf raises with your toes turned out, for example, places more emphasis on the inner calves. Performing calf raises with the toes turned in shifts the focus to the outer calves. Doing seated calf raises on a machine places most of the emphasis on the soleus. All these variations make for a well-rounded workout.
Form
Although the calf raise is a basic exercise, you still need to pay strict attention to form to get the best results. Start in a standing position with your feet about hip-width apart and rest your arms at your sides. Steadily rise up onto your tiptoes and forcefully squeeze your calves for a full second. This is an important point that a lot of people miss. Slowly lower your heels back down and repeat. If you feel off balance, place one hand on a wall. Perform each variation the same way and keep your legs straight throughout.
Elevation
Performing calf raises on the floor is adequate, but you can maximize the stretching of your muscles by placing the balls of your feet on an aerobic step, block of wood or stair step. Lowering your heels below parallel to the floor increases the range of motion and recruits more muscle fiber. You also have the option of doing calf raises one foot at a time. This will automatically cause more resistance.
Resistance and Reps
During the course of a match, you often jump to block and spike. The goal with training is to perform a high amount of reps and use heavy resistance. This is the most effective way to build explosive power that will last throughout the match. You have the option of holding dumbbells at your sides or a weighted barbell across your shoulders. The reps should be in the range of 15 to 25, and three to five sets is optimal. Even though the calves respond well to training, you should not work them every day. This can lead to muscle strain and set you back. Rest for at least one day between training sessions.
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