How to Jump Higher (part 4) – Calf Raise
Also known as “Toe Raise”, Calf Raise exercise will help improve and tone your calves muscles. This article is the 4th segment of the How to Jump Higher, which you can read the earlier articles:
There are 2 basic from of calf-raise – Standing and Seating.
Here we discuss on standing calf raise, which requires almost no equipment, just the pure weight of your standing body.
Find a set of stairs, a large, stable block of wood, or a platform about 8 inches high and position yourself so you can hold onto a railing, a door jamb, or a wall. You should be balanced on the balls of your feet, with your heels hanging off the step. This is the starting and ending position of a calf raise.- Slowly, rise up on your toes. Your body should make a straight line from your ankles, to your knees, to your hips, to your shoulders.
- Slowly, lower yourself back down. Make each movement count.
- As a beginner, start off with 25-30 reps (repetitions). As you become more experienced, you could potentially do up to four sets of 25 reps, or even more.
- Do Jumping Jacks without letting your heels touch the ground.
- Stand flat footed on the floor, then do a toe stand, reaching up to touch the ceiling.
- Stand flat footed on the floor, reach out in front of you and put your hands on the back of a chair. Straighten your posture until you are as straight as you can be. Flex your toes toward your shins, then push the balls of your feet against the floor like you are doing a toe stand.
- Lay in bed and place your feet flat on a wall. Push your toes hard against the wall. This is not a difficult exercise, but if you do this along with the other methods, it will keep you flexible during times when you can’t do the others very often.
- Walk as much as you can putting your weight on your toes, and pushing off each step with your toes, using your ankles as a spring.
