Race Walking Training

Calf Exercises

Best executed with something nearby to help maintain your balance. Ideally, practice the calf raise on a curb near a pole or on a step with a handrail. This exercise is actually very similar to the Advanced Calf Stretch presented in here. 

Steps

  1. Find a step or curb and position your toes as close to the edge as possible while still maintaining balance.

  2. Next, place your heels beyond the edge, raising and lowering them through a wide range of motion.

Repeat this 10 to 15 times, taking care not to cheat by using your upper body for leverage.

 


Figure A

Figure B

Figure C

Options: If you feel comfortable and steady, try a modification of the simple calf exercise by completing each set one leg at a time. See the rightmost Figure.


Do not bounce. Be careful not to try too many calf raises the first time.  You may underestimate how sore you might become in the next 24 hours.

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