Transcript 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 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. Muscles involved in Calf 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 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. 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 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. 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.