3 Killer Calf Movements
by Samantha Coogan, MS, RDN, LD
1) Jump Rope
• Try jumping about an inch off the ground and landing on the balls of your feet/toes (stay off your heels).
• Also, be sure to stabilize and brace for your landing by having a slight bend in your knees, and this will also allow for you to rebound better.
• Jump for 2 minutes. You’ll definitely feel the burn.
2) Jump Squats
• Just add a jump to your normal air squat.
• Squat down by pushing your hips back, then jump up as you straighten out.
• Your arms should move in the same pattern as in an air squat (arms up as you squat down, and down to your side as you stand up/jump).
• You can also try these with one leg.
• Repeat for 3 sets of 10-15.
3) Downward Facing Dog
• This movement will really work to stretch and elongate the calf muscles, allowing for greater muscle recovery.
• Start in a push-up position.
• Bend your body until you are in an upside down V.
• While holding the position, lower one of your heels to the floor for a couple of seconds (the goal is to get to two flat feet at the same time).
• Lift heel and lower the other one for another 2 seconds.
