• Luke Nelson

Plyometrics after calf injury

Updated: Oct 11, 2019

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, <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. Click here to read more about these


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


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