Strength · Level 1
Calf raise
Rise onto your toes and lower slowly; on a step for more range.
- Suggested dose
- 3 × 15 rep · 45s rest
- Equipment
- No equipment · or · Step / box · or · Step / box + Dumbbells
- Works
- Calves
- Pattern
- Ankle and calves
How to do it
- Stand (or with the balls of your feet on a step), leaning on the wall.
- Rise as high as possible.
- Lower in 3 s to below the level of the step.
Key points
- Rise over the big toe
- Slow lowering
Common mistakes
- Bouncing at the bottom
- Rolling the ankle outward
Why it helps your tennis
The Achilles tendon and calves absorb every start and stop.
Source: Complete Conditioning for Tennis, ch. 8
Related exercises
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Wall toe raiseBack against the wall, feet forward: lift your toes.
- Star excursion balanceOn one leg, touch the floor with the other in front, to the side and behind as far as possible.
- Single-leg balance with ballOn one leg, throw and catch a ball (against the wall or in the air).