I’m starting Coach Davies Phase 1, Level 1, Assault on Functional training course today. Not sure what Rocking Calf Raises are. Any help would be appreciated.
Regards
Rock back on your heels so that your toes are off the ground and then explode up by reversing the movement and elevating your heels off the ground as high as you can. You do these on flat ground rather than off a board or platform. I’ve been doing them for a while now and really like them a lot, not to mention the convenience of not slipping off the board or platform because the grip tape has worn off.
My fear in doing calf movements without elevating the balls of the feet (to allow stretching at the bottom) is that they will not then work the calf through its full range of movement. You then get a sharp increase in the power curve at that point in the ROM, which predisposes one to the horrific experience of an Achilles tendon tear. The Achilles tendon is not well vascularized, and there is a watershed point at about 5 cm (I think) from its distal attachment to the calcaneus, where there is a paucity of nutritive flow from above and below. This is where it tends to come apart, especially when the tendon is forceably yanked outside the breakpoint in the power curve one has created by stopping extension and flexion at 90 degrees. This not only happens then in the gym while heavy lifting, or on the tennis court, but also may occur totally unexpectedly while merely stepping backward. Inasmuch as the only cure for this type of injury is surgery, this amounts to a quality of life issue, because the recovery and rehabilitation is long and painful.
Swale - Interesting point, but I’m not sure I exactly agree. By rocking back on your heel and dorsiflexing the foot, you are getting a full stretch of the gastroc and achilles tendon. I also think that since we do not jump off of blocks or elevated platforms, there will be a bit more carry over into actual jumping. For instance, in basketball as you run down the court and are about to take off, your heel will be on the ground and your foot will be dorsiflexed right before you explode up. I’m not suggesting that rocking calf raises be the only gastroc exercise used, but I can’t see a reason not to use them as part of the plan.
Earl, i train davies style all the time, would you mind posting the “assault on functional training” or just a link to the site if you can, would be greatly appreciated as i love to see what other renegades are doing out there
please email me when you can and I have some mpegs to show you better. In faith, Coach Davies
What you guys think about using this technique on a leg press machine as a variation?
Your point is well taken. I just always remind everyone to spend the time properly stretching the Achilles tendon, and to work them origin-to-insertion.