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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
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Content
Questions

Corrective exercise strategies

Gastrocnemius stretch

Sometimes, there is nothing convenient on which to place the ball of the feet for the calf or gastrocnemius stretch, to load both muscles at the same time. As an alternative, this is how to stretch one leg at a time.

Figure 1a. Gastrocnemius stretch.

Figure 1b. Gastrocnemius stretch with bent knee.

Position the muscle group and joint

  • To isolate the gastrocnemius muscle, it is important to keep the heel firmly on the ground. Position the hips over the leg being stretched and keep the back straight. This isolates the gastrocnemius muscle with the heel firmly on the ground.
  • Bend the elbows and the front knee, and lean the whole body as a unit toward the wall. This will increase the tension on the calf muscle, and the hip stays back over the foot to ensure that the heel stays firmly on the ground.
  • If the hip angle straightens, it becomes harder to keep the heel on the ground.