Your calf muscles are part of a movement system that produces power and speed by pushing against the ground, such as in jump roping, sprinting and stair-climbing. They also help your body decelerate its speed and momentum, such as when climbing down a steep hill or slowing down during a sprint. Therefore, if you want to improve strength and function of your calves, you should train your entire body as well, not in isolation.
Multiplanar Calf Stretch
This exercise stretches the calves, calcaneal tendon and surrounding tissues in three dimensions and helps to warm up the area before a workout.<br /><br />Place a 1-foot long half-foam roller about 12 to 18 inches away from a wall. Step your right foot onto the the foam roll with your leg slightly internally rotated. Step forward to the wall with your left foot in front of the foam roll with your hands placed on the wall for support. You should feel a stretch throughout your calf. Keep your spine tall, and tighten your right buttock a little. Hold that position for 15 to 20 seconds. <br /><br />Then step your left foot to the left just outside the border of the foam roll. This inverts the foot toward the center of your body and provides a different stretch. Hold that position for 15 to 20 seconds. <br /><br />Finally, step across the center of your body to your right to the right edge of the roll. Hold for the same number of seconds. Repeat the pattern?front, left, right?for three to four times per leg. Determine if one side is tighter than the other.
Deep Squats
The squat requires you to use your entire lower extremity, core muscles and spinal stability to work together. You do not need extra weights to do this exercise, especially for beginners.<br /><br />Stand with your feet shoulder-width apart and toes pointing forward, with your arms above your head. Lower your buttocks as low as you can while keeping your spine tall. When you reach your lowest point, exhale and return to the start position. If your feet start to point out, readjust them to point forward.<br /><br />Do not lean forward excessively. Brace your trunk and keep your arms above your head at all times. If your arms start to fall forward, stop, rest briefly and start the next set.
Box Jumps
Box jumps require your legs (especially the calves and tibialis muscles) to produce explosive force to lift your body onto a raised platform. <br /><br />Stack a set of aerobic steps to about slightly above your knees' height. Jump on top of the step, and jump back to the starting point. Bend your knees when you land, and keep your knees and toes pointing forward. Keep your spine tall and brace your trunk. Do 10 to 20 jumps rapidly for three to four sets. Adjust the height of the steps if you find certain heights too easy or difficult.
Jump Roping
Jump roping produce both anaerobic and aerobic training for your body, with emphasis on the calves. In a basic jump, jump with both feet slightly apart and at the same time over the rope.<br /><br />In an alternating jump, hop with one foot over the rope and switch with every hop or over a certain number of times.<br /><br />Side jumping is where you hop side to side over the rope with your feet close together.<br /><br />There are many other ways to jump rope. Feel free to explore other techniques to make jump roping fun and productive.
References
- \"Athletic Body in Balance\": Gray Cook; 2003
- \"Athletic Development\": Vern Gambetta; 2006
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