Stretching · Level 1
Wall calf stretch
Hands on the wall, back leg straight with the heel on the floor.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- Clear wall · or · No equipment
- Works
- Calves
- Pattern
- Mobility, Ankle and calves
How to do it
- Hands on the wall, one foot forward.
- Back leg straight, heel down.
- Shift your hips forward. Then bend the back knee for the soleus.
Key points
- Back foot pointing forward
- Heel glued down
Common mistakes
- Foot turned outward
Why it helps your tennis
Calves and Achilles absorb every start: recover them after hard-court matches.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.