These are beginner exercises targeting the strength and mobility of your calves and Achilles tendon.
1. Dynamic Calf Stretch - Knee Straight
-Keep back leg straight - this is the leg that is feeling the stretch
-Your front leg should be slightly bent
-Keep both heels on the ground at ALL times
-Drive your front knee to the wall until you feel a stretch in your back leg, then stand back upright
-Repeat 20x on each leg
2. Dynamic Calf Stretch- Knee Bent
-Keep your back leg slightly bent - this is the leg that will feel the stretch
-Drive your front knee to the wall until you feel a stretch in your back leg, then stand back upright
-Repeat 20x on each leg
Here's a quick 15 minute workout that can be done at home!
If you haven’t done level 1, I highly recommend doing that workout first before attempting this workout.
Single Leg Line Hops
3x :30 Seconds L/R
Rear Foot Elevated Iso Hold
3x8 Reps L/R (4 Second)
Elevated Glute Bridges
3x8 Reps L/R
...
Concentric
-The origin (where the muscle starts) and the insertion (where the muscle finishes) come CLOSER together - the muscle is shortening
Eccentric
-The origin (where the muscle starts) and the insertion (where the muscle finishes) move FARTHER AWAY from each other - the muscle is lengtheni...
Part 2 to the Vertical Jump Training Series.
Rotational Lunges - 3x 6 Reps L/R
1 Leg Vertical Jump 3x 4 Reps L/R
Penultimate Jump - 3x 5 Reps L/R
