Gastrocnemius Wall Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Wall
Primary muscle group
Gastrocnemius
Secondary muscle groups
Soleus, Achilles Tendon
Movement pattern
Ankle Dorsiflexion Stretch
Training goal
Mobility
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Restore calf length for a full stride and better ankle range.
How it fits the system. A beginner-level ankle dorsiflexion stretch entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Cossack Squat.
Primary muscles
Gastrocnemius
Secondary muscles
Soleus, Achilles Tendon
Movement pattern
Ankle Dorsiflexion Stretch
Equipment
Wall
Difficulty
Beginner
How to Perform
- Stand facing a wall with both hands on it at chest height.
- Step one foot back with the leg straight and the heel down.
- Point both feet straight forward.
- Shift the hips forward until a stretch is felt in the upper calf.
- Hold and breathe steadily.
- Change sides and repeat.
Coaching Cues
- Keep the back knee straight to target the gastrocnemius.
- Keep the back heel flat on the floor.
- Point the back foot straight ahead.
Common Mistakes
- Letting the back heel lift.
- Turning the back foot out to gain range.
- Bouncing in the stretch.
Progressions & Regressions
Progressions
Step the back foot further back or elevate the forefoot.
Regressions
Reduce the step length.
When to Use It
When to use
In warm-ups and cool-downs, especially for runners.
When not to use
With acute Achilles pain.
Programming
2 holds of 30 to 45 seconds per side.
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