I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

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

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.