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...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
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

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,916
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Ring Training (Gymnastics rings) are showing up more than ever before. However, the common mistake is many fitness professionals and athletes only think...

Build Elite Strength With This Training System

Build Elite Strength With This Training System

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Building Brakes for More Speed

Building Brakes for More Speed

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

YardBarker