The calf muscles are highly activated when running, jumping, sprinting, and cutting from side to side. The soleus has been shown to be more important for vertical jumping than the gastrocnemius. The gastrocnemius has been shown to be highly activated during the propulsive phase of ground contact in sprinting. Therefore, you should strengthen both muscles. For sport purposes, it is important to not only possess strength in the lower leg musculature, but also power and stability. Plyometric activities, which repeatedly and rapidly contract and stretch the muscles, will help increase these qualities.
Begin with the toes on a platform or step and the body upright. While grasping something for balance. lower the body and feel a good stretch in the calves. Raise the body as high as possible on the toes, holding the top position for a 1 second count. Repeat until the desired number of repetitions is completed.
Once the double-leg elevated calf raise becomes easy, move to the single-leg variation. Make sure you sink into this movement and load up the working leg to its full potentia1. Remember to pause for a second at the top of the repetition. I still struggle to achieve 20 repetitions of this movement.
Begin with your weight on your toes and sink into a parallel squat position so the knees are bent to about 90 degrees. While grasping something for balance and holding the hip and knee position steady, lower the body at the ankle and feel a good stretch at the ankle joint. Raise the body as high as possible onto the toes, holding the top position for a I-second count. Repeat until the desired number of repetitions is completed.
Stand with the hands at the sides or on the hips and feet shoulder-width apart. Hop straight up and down, keeping the knees and hips relatively straight while trying to rely solely on the calf muscles to propel the body up. Repeat until the desired amount of time has passed or number of repetitions is reached.
Once double-leg hopping becomes easy, start performing the movement one leg at a time. This is a much more demanding task and requires considerably more calf muscle strength and power. If you find yourself appearing sloppy and wasting energy during this movement, return to the double-leg version until you're ready to progress to single-leg hopping.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.