Any exercise that strengthens the calf muscles, such as calf raises, will benefit a football player who is looking to enhance his on-field skills. The calf muscles play an important role in many aspects of the game, including quickness, speed and tackling, and, if not strengthened properly, can lead to serious injury. Calf raise exercises come in a variety of forms, each of which is effective in developing your calf muscles, and in turn, becoming a better football player.
Calf Uses In Football
Strong calf muscles play an important role in the performance of several types of maneuvers and plays used during a football game. For instance, an offensive lineman given the task of taking out the middle linebacker on a counter play uses his calf muscles to propel himself into a near sprint while changing direction quickly to thrust his body into the opponent. A wide receiver, for example, uses his calf muscles to break into a full sprint from a standing position while attempting to outmaneuver and outrun the opponent's secondary. Calf raises help develop and strengthen these muscles and can be done using little or no equipment.
Body Weight Calf Raise
Calf raises that use your body weight to strengthen the calf muscle, such as the dumbbell calf raise, are not only effective but also require minimal equipment. To perform the dumbbell calf raise, you will need a dumbbell with round plates. With your foot on the dumbbell's handle, hold on to a solid object for balance, and then slowly roll your foot forward until you feel the calf muscle stretch. As you roll your foot over the top of the dumbbell handle, raise your body until the calf is fully extended. Contract the muscle at the top position and hold for one second. Return to starting position by rolling the dumbbell slightly backward. This calf stretch works the calf in a motion that closely resembles the movements used in football.
Weighted Calf Raise
Resistance by something other than your body weight will eventually be needed as you continue to strengthen and tone your calf muscles. A commonly used weighted calf raise exercise involves a leg-press machine. From a seated position with your back firmly pressed against the backrest, place both feet flat on the platform shoulder-width apart. Lower the safety bars that hold the platform in place, and then use your legs to press the platform until your legs are fully extended without locking your knees. Make sure your legs and torso form a 90-degree angle when in this position. Reposition your feet so your toes and the balls of your feet are on the lower portion of the platform with your heels extended off the platform. This is the starting position for this exercise. By raising your heels, press upward on the platform while flexing your calves and extending your ankles. Hold the position for a second, and then return to starting position. Repeat for up to 10 repetitions. This calf raise helps improve your ability to explode off the line of scrimmage and to hold your position while blocking or making a tackle.
Considerations
As with any exercise, a cool-down stretch is key to helping the calf muscle recover from strain and to help avoid cramping. A simple way to help the calf muscle recover is to stand with feet at shoulder width, placing one foot behind the center of your body. With your body weight on the front leg, place the tip of the rear leg's toes on the floor, then gently press that foot's heel to the floor. Stretching and strengthening the muscles and ligaments in and around the calf muscles, such as the ankles and Achilles tendon, will help avoid calf muscle injuries.
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