1 / 7

Calf Raise

Calf Raise. An exercise that builds muscle and strength in the lower leg Stephanie Ashlock – Tara Woods. Calf Raise. Stand tall with your feet facing forward with your weight evenly distributed. Look straight ahead keeping your back in neutral alignment

daw
Télécharger la présentation

Calf Raise

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Calf Raise An exercise that builds muscle and strength in the lower leg Stephanie Ashlock – Tara Woods

  2. Calf Raise • Stand tall with your feet facing forward with your weight evenly distributed. • Look straight ahead keeping your back in neutral alignment • Contract the calf muscles to raise the body • Lift ankle to full extension and then pause and lower under control. • Raise to a count of one and lower to a count of three.

  3. Muscles involved inCalf Raises • Gastrocnemius - Largest posterior calf muscle. The agonist in this exercise • Soleus - A smaller posterior muscle of the calf • Tibialis Anterior – Largest anterior calf muscle. The antagonist in this exercise. • Joint Motion – Ankle extension • Action – Plantar flexes foot, flexes knee

  4. Spotting Technique for the Calf Raise • There is no specific spotting technique for calf raises unless the spotter makes sure that even weight is being put on all of the toes and that the foot is facing forward. This will ensure that the ankle will not roll leading to injury.

  5. Variations when performing the calf raise • Single Leg Body Weight Lift – standing on one leg with other leg lifted up. Raise up onto toes and then lower back down • Straight Leg Jump – From a standing position use muscles to jump. Make sure to bend knees to help absorb shock. • Seated Calf Raise – The calf raise, but from a seated position. Builds the soleus muscle. • Reverse Calf Raise – Builds the Tibialis Anterior muscle

  6. Teaching Tips • Make sure to concentrate on balance • Developing the calf muscles will help the athlete be quicker and more dynamic • Research shows when heavy weight is used when placing emphasis on the eccentric movement it is an effective way of conditioning out the possible Achilles tendon problems. • Raise to the count of one and lower to the count of three in order to avoid injury • Allow for plenty of recovery time to ensure the muscle recuperates fully.

  7. Contraindications • Disc issues – Avoid calf raises machines due to putting pressure on the disc in the spine. • Knee laxity – avoid putting weight on one leg due to putting unwanted pressure on a knee injury.

More Related