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The feet have great importance in speeding up the pace of the race, and then get used to increase the frequency of the pass more than the width of the pitch. Prior to carefully consider how to improve muscle strength and responsiveness of the feet, we analyze the anatomy and biomechanics of the muscles responsible for this purpose.

The calf itself is the triceps surae, which is the most superficial ofmuscles of the posterior region of the leg. It is formed by three bellies of muscles:

·        il soleo

·         the gastrocnemius (formed in turn by two fleshy bellies called twins).

These muscles converge in the Achilles tendon, which is inserted in the third of the posterior aspect of the calcaneus. The triceps surae, as a whole, is the muscle that allows the Plantar flexion. Contracting, is able to lift the body in standing and walking.All entries involving an extension of the foot with knee extension involves the action of triceps surae.

The soleus is particularly rich in high percentage of white fibers (fast), while the gastrocnemius muscle is no longer a resistance (high proportion of Red fibers).


After this discussion we can better assess anatomical dutiful how to set specific exercises to strengthen the triceps surae muscle and then how to improve boost toes and run as fast as you can.



How to train triceps surae (gastrocnemius and soleus)?

Considering that we have stated that the soleus muscle is a "power" for the presence of white fibers (fast) and get tired more easily and to restore its strength it takes longer to recover, we must use short series, but with loads more (70-80% of the maximum) and long recoveries. While to develop and train the gastrocnemius presenting red fibers (lens and resistant) we need to perform exercises with long range, medium/low weight (60-70% of the maximum) with short recovery.



Exercises for the calf



Seated Calf



Calf standing



Calf press

Leg jumping

The exercises are some of the possible solutions to develop and improve muscle strength of the calf (gastrocnemius and soleus), then there may be variations as rope jumping, or walking with only one foot; or leg curl where goes to work even the gastrocnemius. It should be kept in mind that changing the starting position of the exercise there may be intervention of soleus muscle (when the knee is flexed) or gastrocnemius muscle (when your knee and leg relaxed). For the year to the press is necessary to support on the basis of the platform is not the sole of the foot, but just the tip of the foot to intervene mainly the calf, quadriceps instead. These exercises can be performed once or twice a week, especially during periods away from the race program and occasionally do some call per week. You can match the reactivity of foot exercises as frequent and quick skip, behind the stock high, fast, change of directions all serves to restore lightness and brilliance in the legs. The advice is to insert at the end of calf-building exercises a little running slow with some stretch and a final stretching to restore elasticity to the muscle! Like all the exercises for developing a specific quality of our organism is necessary to put them into practice and run them for a period of at least 4 weeks to verify the improvements as well as muscular strength, both as General resistance and improved boost and reactivity of the feet during the race. Each exercise proposed has as goal to improve our race as resistance, as both speed and technique. Good expansion and good racing!

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