Injury prevention · Level 1
Wall toe raise
Back against the wall, feet forward: lift your toes.
- Suggested dose
- 2 × 15 rep · 30s rest
- Equipment
- Clear wall · or · No equipment
- Works
- Calves
- Pattern
- Ankle and calves
How to do it
- Lean your back on the wall with your feet one step away.
- Lift your toes as high as possible.
- Lower slowly.
Key points
- Knees straight
- Full range of motion
Common mistakes
- Using momentum
Why it helps your tennis
Balances the ankle muscles and helps prevent sprains and shin splints.
Related exercises
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Calf raiseRise onto your toes and lower slowly; on a step for more range.
- 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).