Strength · Bodyweight · Beginner · ~4 min

Calf raises

Calves absorb and produce force on every step, split step and jump. Endurance here helps you stay springy late in matches.

▶ You're Doing Calf Raises WRONG | The Correct Way Taught By Physical Therapist — Rehab and Revive (YouTube)

More videos: Exercises with an Athletic Trainer: Standing Calf Raises (Children's Hospital Colorado) · Single-Leg Calf Raise (HSS) (Hospital for Special Surgery)

Starting position

Stand tall with fingertips on a wall, feet hip width.

How to do it

1. Rise up onto the balls of your feet as high as you can.
2. Pause for 1 second at the top.
3. Lower slowly over about 3 seconds.

Technique cues

• Push through the big toe
• Slow on the way down
• Full height every rep

Common mistakes

• Bouncing
• Rolling out to the little toes
• Partial range

Easier

Fewer reps or smaller range.

Harder

Single-leg calf raise, or heels off a step.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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