Soe Toes Ankling

Soe Toes Ankling

Calf
Challenge
Level: 7
Target Action: Reactive
Kit: Body Weight
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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 Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

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
Double Unders
Double Unders
Calf
Fundamentals
Level: 6
Double Foot Ankle Hops
Double Foot Ankle Hops
Calf
Fundamentals
Level: 4
Double Foot Reverse Ankle Hops
Double Foot Reverse Ankle Hops
Calf
Fundamentals
Level: 5
Seated Calf Raise (SL)
Seated Calf Raise (SL)
Calf
Corrective
Level: 2
Skipping SL Alternates
Skipping SL Alternates
Calf
Challenge
Level: 7
Seated Calf Raise with SL Eccentric
Seated Calf Raise with SL Eccentric
Calf
Corrective
Level: 3
Skipping SL Repeats
Skipping SL Repeats
Calf
Challenge
Level: 8
Calf Raise (DL)
Calf Raise (DL)
Calf
Corrective
Level: 1
Skipping SL (slow rope speed)
Skipping SL (slow rope speed)
Calf
Challenge
Level: 9
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