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  • Writer's pictureLuke Nelson

Technique matters when testing your calf strength

🐮 Technique matters when testing your calf strength! 💪

Don't underestimate technique in calf strength testing! In a recent study conducted by Brady Green and his colleagues, participants were tasked with comparing their performance in the single-leg heel rise test with and without receiving technique cueing.


The findings unveiled a significant difference: when participants were instructed to maintain proper technique, they completed an average of 12 fewer repetitions compared to when no cueing was provided.


❌ Common technique faults were ⬇️ plantar flexion height (49.1%), knee flexion strategy (24.6%), hip hike strategy (10.5%), trunk rocking back & forth (8.8%) & foot/ankle alignment during plantar flexion (7%).


This study highlights the importance of ensuring good technique when performing the single-leg heel rise test, otherwise, the individual performing the test can effectively "cheat" their way to a higher score.


To ensure an accurate test, use the following cues:

🔑 Keep the knee straight

🔑 Align the middle of the ankle joint over the second toe

🔑 No rocking the body back & forth

🔑 Avoid hiking the hip

🔑 Ensure full height is reached on each repetition 

🔑 Use a metronome set to 60 beats per second, going up 1 second & down 1 second


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📚Reference

  • Green, B., et al. (2024). "Form Matters—Technical Cues in the Single Leg Heel Raise to Failure Test Significantly Change the Outcome: A Study of Convergent Validity in Australian Football Players." BioMed 4(2): 89-99.

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