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    Calves

    Uploaded by

    Jacinta-Rose Burley

    Copyright:

    © All Rights Reserved
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    Calves

    Uploaded by

    Jacinta-Rose Burley
    4 views4 pages

    Original Title

    calves

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    Copyright:

    © All Rights Reserved
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    Download as docx, pdf, or txt
    4 views4 pages

    Calves

    Uploaded by

    Jacinta-Rose Burley

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    Calves

    The calves are made up of three muscles called the gastrocnemius, the
    soleus and plantaris, these three meet at the Achilles tendon which
    attaches to the heel bone.

    The gastrocnemius is the chief muscle of the calf and allows the knee
    and foot to flex.
    The soleus is the back muscle in the calf and is involved in range of
    movement for walking and standing.
    The plantaris is a small muscle that plantar flexes the knee and ankle
    joint.
    The calf is located in the back of the lower leg behind the tibia, in
    between the knee and ankle hinges. The calf muscle group assists in
    walking, running, jumping, pointe and flex.
    The calf muscles allow for explosive movements in dance, allowing
    you to glide, jump, and change directions.
    The calves are important for all styles of dance but especially tap and
    ballet that rely on clean leg lines, availability of bend, flex, range of
    movement and pointe. These styles rely on incredibly strong lower
    body strength.
    The most common injuries come from tightness and stiffness
    associated with mis and overuse. Common injuries include calf strain,
    stress fractures, shin splints and tendonitis.
    Warm-ups for the calves mostly involve stretching to relieve tension
    and loosen up the calf muscles for greater mobility.
     Downward dog with foot pedal
    - This dynamic version of the yoga stretch, stretches the
    hamstrings, heels and calves.
    - Start in a high plank with your hands under your shoulders
    - Pressing through the palms bring your body into an inverted
    V, your rear in the air.
    - Rise one foot onto the toes as you press the other heel into the
    floor, shifting each time to create a pedalling motion.

     Single heel drop stretch


    - Stand on the edge of the box with your foot over the edge
    - Drop one heel toward the floor while bending the other knee.
     Calf raise
    -Takes calves through their full range of movement
    - Stand on a flat surface, feet hip width apart
    -Rise up onto your toes feeling the muscles contract
    -pedal down

    Strengthening- For posture support, explosive power and injury


    prevention
     One leg stand relevé
    - Helps for calf control and endurance
     Bent knee elevé
    - Focus on soleus strength and control
    - stand with your back against the wall and feet slightly away so that the
    knees are bent to approximately 60°
    - lift and lower the heels
    - complete 10 times
    -
     Jumps
    - End range power
     Plié squat calf rise
    -1. Start in a sumo squat position, with your feet in a wide
    stance, your toes pointing out to the sides, and your thighs
    parallel to the floor.
    2. Raise your heels off the floor and squeeze your calves.
    3. Lower your heels and return to the starting position.
    Cooldown- to prevent tightness and stiffness and minimise risk of injury.
     Forward bend
    -leaning over forward chest leaning to calves
    - Targets calves, glutes and hamstrings
     Calf stretch
    - Leaning over one heel to the floor pulling the foot back
    - Loosens
     Lunging calf stretch
    - Targets gastrocnemius
    - Stand facing a couple of feet away from a wall. ...
    - Place your hands on the wall for support and step one foot back into a mini
    lunge, bending your front leg and keeping your back leg straight.
    - Lean into the wall and press your back heel down so it's flat on the ground.
    ...
    - Repeat on the other side.

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