Mobility, warm-up & recovery · Cool-down & stretching · Beginner · ~1 min
Calf stretch
Static calf stretch for after play: calves work hard on every step.
▶ Calf Stretch — Sheffield Teaching Hospitals NHS Foundation Trust (YouTube)
More videos: Activate Your Second Heart: Daily Calf Stretch & Strength Routine | Saurabh Bothra Yoga (Saurabh Bothra) · 5 min Standing Calf Stretch for TIGHT CALVES (Follow Along) (Journey to Mobility)
Prescription30 s each side
EquipmentWall
ImpactLow
FormatSolo
Starting position
Hands on a wall, one leg back with the heel down and toes forward.
How to do it
- Lean into the wall until you feel a mild stretch in the back calf.
- Hold, breathing slowly.
- Bend the back knee slightly to target the lower calf; switch sides.
Technique cues
- Heel down
- Mild stretch, no bouncing
Common mistakes
- Bouncing
- Turning the back foot out
Easier
Shorter stance.
Harder
Longer stance, or heel-drop off a step.
Safety
- Static stretching is best after training, not before explosive work.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.