Exercise of the Week: Eccentric Calf Raise

January 24, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Eccentric Calf Raise, an exercise that increases explosive calf strength.

Who’s Doing It

  • Henrik Zetterberg, Detroit Red Wings LW

Muscular Benefits

  • Increases explosive calf strength
  • Improves deceleration

Eccentric Calf Raise Sports Performance Benefits

The calves are not the largest lower-body muscles, but they're among the most important for every movement that involves foot-ground contact. Developing explosive calves will help you push off the ground harder when running and jumping or against the ice at the end of your skating stride. Strong, explosive calves also help you absorb force, allowing you to slow down faster so you can quickly change direction.

Eccentric Calf Raise How To

  • Assume position on calf raise machine
  • Stand on one foot and lower heel to ground for two counts
  • Return opposite foot to machine and explode upward with both feet
  • Hold at top for one count
  • Repeat for specified reps

Sets/Reps: 3-4x8-10 each leg

Eccentric Calf Raise Coaching Points

  • Keep core tight and chest against pad
  • Do not bounce during movement
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Michael Jordan: Mind of a Champion
Views: 546,272
How to Perform the Euro Step With Iman Shumpert
Views: 84,895
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 5,996,439

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

Train Like a Pro: Los Angeles Lakers Strength Training Program

How to Use the Pallof Press for an Iron Core

3 Keys to a Solid Squat Setup

Not Making Bench Press Gains? Try These Strategies

The 4 Best and Worst Cable Machine Exercises

Build Strong Legs with the Leg Press Lockdown Workout

Get Faster With This Weightlifting Technique

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Build Athletic Strength with the Playground Sandbag Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

3 Tips to Blast Through Training Plateaus

Evan Longoria's Off-Season Strength and Resistance Workout

8-Exercise Advanced Chest and Back Workout

Speed Drill of the Day: Weighted Arm Swings

5 Quick Workout Fixes for Faster Muscle Growth

3 Reasons Why You Should Do Full-Body Workouts

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Habits of Highly Successful Coaches

Train Like a Pro: Baseball Strength Workout Program

4 Tips for Reducing Deadlift Back Pain

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Keys to Better Softball Workouts

Todd Durkin's Complete Football Strength Training Program

Is It Too Soon for Olympic Lifts?

Build Muscle With the 2-Second Pause Workout Program

Build Bulletproof Chest Strength With This Unconventional Method

Get Faster to Pitch Harder

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Use Wave Loading to Take Your Strength to the Next Level

Jump Higher After a Month With These 3 Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

Paul Rabil's Powerful Rotational Strength Workout

Speed Drill of the Day: Reverse Lunges

How to Recover From a Soccer Game or Workout

Tobin Heath's Powerful Leg Workout

Build a Strong Upper Body With These Landmine Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Add Surprise Sets for a Great Workout Finisher

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

How You Can Olympic Lift With an Injury

Abby Wambach's Soccer Power Workout

Train Like a Pro: MLS Soccer Strength Program

Kevin Love's In-Season Workout

Use Sled Pushes to Increase Speed, Strength and Power

Abby Wambach's Strength and Speed Workout