Calf Exercises - Gastrocnemius, Soleus, and Tibialis Anterior

The calves are an important muscle group in the leg that specialize in moving the ankle and foot. These muscles greatly lend themselves to explosive power and balance, and are one of the best muscles to work in order to increase vertical jump height. The calf muscle group consists of three main muscles, the gastrocnemius, soleus, and tibialis anterior. The gastrocnemius is the main calf muscle, while the soleus is placed on the outside, and the tibialis is to the side of the shin. Each muscle is worked with different exercises and all three are necessary to sculpt the calf and develop explosive power.

The gastrocnemius is the most general calf muscle, and most exercises that target the calves will hit this muscle. It is used most for extending the ankles when the legs are straight. This means that this exercise is worked during standing jumping, especially if the knees aren't bending much before exploding off. The primary exercise to work this muscle is the calf press, which is a variation of the leg press where the user only pushes off with their feet. There are some machines that will simulate this movement and help isolate the calves. The standing calf raise with a barbell is another great exercise that will build mass in the gastrocnemius. While the squat doesn't target this muscle, it will put a significant amount of stress on it, which will help build it up.

The soleus is the muscle on the side of the calf and is used to extend the ankle when the knees are bent. This is a useful exercise for jumping when starting out in a lowered position. This muscle isn't as powerful as the gastrocnemius, but it's still strong and needs to be worked accordingly. The best way to train the soleus is with the seated calf raise. This motion isolates the soleus and will put maximum stress on it. The exercises described in the gastrocnemius section will also work the soleus, but not to the same extent.

The tibialis anterior is the muscle on the side of the shin. This muscle is used to flex the ankle, bringing the foot closer to the shin. This is an important muscle for absorbing impact when jumping, allowing athletes to make another powerful jump immediately after. It also has some use in running, specifically in stabilizing the ankle on impact. The tibialis anterior requires different exercises than the other calf muscles, although they are pretty similar. In order to work the tibialis, all exercises will need to be done in reverse. On the calf press, for example, push out with the heel instead of the toes. This is called a reverse calf press and is the best way to work this muscle.

While isolating certain calf muscles is definitely the best way to build overall mass, jumping drills will help exercise all three muscles. Jump roping and running are two of the best ways to build up the calves, and will prove effective in developing true explosive power.

The calves can be exercise three times a day, but it's important to keep the total number of sets to a minimum. They should not be worked for more than three sets each day, and no more than three times a week. While it's a small muscle that is often used when walking, it's still possible to overtrain it. Advanced athletes can add additional sets or days because their bodies recover more quickly.