Double Unders

Calf
Fundamentals
Level: 6
Target Action: Reactive
None
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.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

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
Skipping (single to single)
Skipping (single to single)
Calf
Corrective
Level: 2
Skipping (high knees running)
Skipping (high knees running)
Calf
Corrective
Level: 3
Skipping Doubles (Slow Rope)
Skipping Doubles (Slow Rope)
Calf
Fundamentals
Level: 4
Skipping Single to Double Unders
Skipping Single to Double Unders
Calf
Fundamentals
Level: 5
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
Skipping SL Alternates
Skipping SL Alternates
Calf
Challenge
Level: 7
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