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Foam Rolling: Gastrocnemius-Soleus Complex (Calves)

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Foam Rolling: Gastrocnemius-Soleus Complex (Calves)

Ankle Mobility is absolutely essential for anyone who wants to squat deep. If you have trouble getting into a deep front squat , or squatting in depth in general, you just might have tight calves. Running, jumping rope, box jumps and weightlifting all take their toll on your gastric-coleus complex (calves). Take some time after your next workout to roll out your calves.

  • Start seated on the ground in an “L-sit” position.
  • Place a single lacrosse ball or a foam roller under your right calf.
  • Cross your left leg on top of your right leg.
  • Place your hands on the ground and lift your hips off the ground.
  • Start rolling your calf out by moving forward and backward.
  • Turn your leg inwards to work the medial aspect and outwards to work the lateral aspect.
  • Switch sides and repeat.

Follow this drill with a good calf stretch and you’ll be on your way to a perfect squat.

Still not sure how to do this drill? Feel free to ask one of your coaches.