Plyometrics for calf strain, calf injury, pulled calf | Melbourne Sports Chiropractor скачать в хорошем качестве

Plyometrics for calf strain, calf injury, pulled calf | Melbourne Sports Chiropractor

Progression to plyometric exercises is very important for return to sport after a calf strain. When can you start plyometrics after a calf strain? We use the following objective criteria: Seated and standing calf raise on AxIT within 10% of the uninjured side 25+ calf raises, with less than 10% asymmetry Calf raise height & bent knee calf raise height within 10% of the uninjured side Bent knee calf raise endurance within 10% of the uninjured side Pulses are a great intermediate exercise to prepare for plyometrics These can then be progressed to: Submaximal jumping on the spot Submaximal hopping on the spot: quality vs other side Multidirectional submaximal hopping Start with concentric-biased, progress to force absorption and then stretch shortening cycle exercises. When performing plyometrics for the first time, it is advisable to keep repetitions low between 25-50 landings. Concentric biased Box jumps: double up, step down single up, step down Force absorption: Catching in DL squat from 15cm, then 30cm Catching in split stance from 15cm Catching in SL squat from 15cm, 30cm Stretch shortening cycle and reactive training: Bilateral drop jump: starting point 15cm, progress height Unilateral drop jump Skipping: single and double unders Pogo jump Broad jump, multiple broad jump Single leg hop for distance, triple hop For further information please don't hesitate to contact us at www.healthhp.com.au Plyometrics for calf strain, calf injury, pulled calf | Melbourne Sports Chiropractor