Skipping (double foot)

Skipping (double foot)

Calf
Corrective
Level: 1
Target Action: Plymometric
Kit: Skipping Rope
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Calf training has grown and grown in importance in my coaching programmes over the last 5 years. Calf training in this training system consists of 3 main Exercise Sub-Categories and I believe each should be trained at every level of development. They are Gastrocnemius Strength, Soleus Strength and Plyometric or Reactive Strength. Unique to this entire training system, the Calf Category and it’s Sub-Categories lay out progression of muscle contraction type. Gastrocnemius and Soleus Strength Categories progress via Dynamic Endurance (concentric-eccentric), Isometric, Eccentric. The Calf-Plyometric Sub Categories progress via anticipated achilles tendon load and can be used to plan appropriate ankle plyometric training programmes.
The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Seated Calf Raise (DL)
Seated Calf Raise (DL)
Calf
Corrective
Level: 1
Seated Calf Isometric (SL)
Seated Calf Isometric (SL)
Calf
Corrective
Level: 2
Seated Calf Raise (SL)
Seated Calf Raise (SL)
Calf
Corrective
Level: 2
Skipping SL Repeats
Skipping SL Repeats
Calf
Challenge
Level: 8
Seated Calf Raise with SL Eccentric
Seated Calf Raise with SL Eccentric
Calf
Corrective
Level: 3
Skipping SL (slow rope speed)
Skipping SL (slow rope speed)
Calf
Challenge
Level: 9
Calf Raise (DL)
Calf Raise (DL)
Calf
Corrective
Level: 1
Calf Raise with SL Eccentric BW
Calf Raise with SL Eccentric BW
Calf
Corrective
Level: 2
Calf Raise (SL)
Calf Raise (SL)
Calf
Corrective
Level: 3
Calf Raise (Smith Machine) DL
Calf Raise (Smith Machine) DL
Calf
Fundamentals
Level: 4
Calf SL Isometric Hold (Smith Machine)
Calf SL Isometric Hold (Smith Machine)
Calf
Fundamentals
Level: 5
Calf Raise with SL Eccentric (Smith Machine)
Calf Raise with SL Eccentric (Smith Machine)
Calf
Fundamentals
Level: 6
Skipping (single to single)
Skipping (single to single)
Calf
Corrective
Level: 2