Exercise #1: Calf Raises
Goal: Help athletes with ankle pain, balance during skills and weak power tumbling.
Objective: Increase the overall strength of the athlete’s ankles to improve their tumbling.
Description: Use calf raises in three different directions to increase the athlete’s ankle strength.
Equipment: Floor or Step
Reps: 3 x 20
Time: 5-10 minutes
Step 1: Start with the athlete standing tall with their feet shoulder width apart facing forward.
Step 2: From there the athlete will shift their weight to the toes of their feet, raising up on their toes engaging the calf muscle then come back down to flat feet. Repeat the sequence until they hit the desired number of reps.
Step 3: The athlete will repeat this process with their toes facing out and toes facing in to hit the desired number of reps, which will help develop a well rounded calf muscle.
Things to Watch for: Make sure the athlete is raising up on their toes as high as they can go. Also make sure the athlete isn’t just bouncing on their toes but rather engaging the calf muscle at the top of every calf raise.
Skills This Helps: Round offs and other power tumbling skills.
Challenge Yourself: Increase the number of reps or have the athlete hold light weights in their hands.
Video of Exercise: https://youtu.be/JnH_YSh92HE
Exercise #2: Jump Rope
Goal: Help the athlete increase the functionality of their calf muscles.
Objective: Increase the overall strength of the calf muscles.
Description: Using a jump rope the athlete will strengthen their jumping ability.
Equipment: Jump rope
Reps: 50 reps x 3 Time: 10 – 15 minutes
Step 1: Using a jump rope the athlete will do one single jump over the rope for 50 reps 3 times.
Step 2: If you do not own a jump rope just mimic the motion of jump roping for the same amount of reps.
Things to Watch for: Make sure the athlete is jumping off both feet for each individual jump. They also should have feet close together.
Skills This Helps: Power tumbling
Video of Exercise: https://youtu.be/aFau-M-lyU4
