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Weighted Calf Raise
The triceps surae contributes the final push-off in jumping (about 5-10% of jump height). Rise to the highest point, then lower eccentrically. Standing (straight knee) targets gastrocnemius; seated (bent knee) targets soleus.
Gastrocnemius, soleus3-4 sets × 15-20 reps
Coaching cues
- 1.Full range — lowest to highest
- 2.1s pause at the top
- 3.Lower eccentrically over 3-4 seconds
- 4.Alternate heavy/low-rep with light/high-rep
Detailed training method
[Steps]1. Balls of the feet on a step edge→2. Heels hanging→3. Rise to the highest point→4. Hold 1s→5. Lower slowly over 3-4s until the heels drop below the step
[Common Errors]✗ Bouncing with momentum→control the full range ✗ Half reps only→full range ✗ Knees bent in standing version→straight knees target gastrocnemius
[Progressions]Bodyweight→dumbbells→barbell→single-leg→seated raises (soleus)
[Jump-Specific]The calves contribute ~5-10% of final takeoff height; alternate heavy/low-rep with light/high-rep for best results
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