How to develop calf explosiveness

In many sports, leg strength plays a decisive role, such as sprinting. In addition, football players have a lot of requirements for leg strength when playing football. Because football players need to accumulate enough explosive power in their calves at the moment of kicking the ball, so that they can pass the ball successfully. Therefore, it is essential for athletes to train the explosive power of their calves in daily life.

First of all, you need to do strength training, which should focus on the legs, supplemented by the waist, abdomen and shoulders. Develop your lower back, back and shoulders with sit-ups, prone back flexions, opposite-side raises, seated behind-the-neck presses and weighted lateral raises to maximize the explosive power of your legs. Strength training for the lower limbs should focus on the calf triceps and quadriceps. Therefore, you must spend more time on half squats, heel raises, full squats, weighted deadlifts, delayed squats and seated squats, and be familiar with how to use these movements, so that you can achieve twice the result with half the effort.

You can also do weighted heel raises, which, as the name suggests, involves lifting your toes while carrying a heavy object. Do it based on your personal ability. Do 20 reps in each of the first two sets, and 25 to 30 reps in the last set! When lifting your heels upwards, you must be explosive and lift them up quickly. Stay at the highest point for 1 to 2 seconds, then slowly lower them. Do not lower them all at once!

At the same time, you can carry a barbell and do squats according to your personal ability. Just like heel raises, you should rise quickly and lower slowly. One thing I want to say is that your waist must be straight! My thigh muscles are sore after doing it! The first two groups are 10 each, and the third group is 13 to 15! If you can do it until you can't move anymore, be careful! Do what you can! !

The points mentioned above are all helpful in training the explosive power of the calves. If athletes want to develop explosive power in their calves, it is not something that can be accomplished through training for just three or two days. The explosive power of the calves requires athletes to slowly accumulate strength through long-term leg training, so that the calves can exert sufficient explosive power at critical moments.