Purpose & Benefits
Purpose: Strengthen calves; support ankle push tasks and circulation.
Why it matters: Improves lower leg power and promotes blood flow, helping prevent swelling.
Place in session: Lower-body day.
Exercise Details
Target muscles: Gastrocnemius, soleus.
Equipment: Medicine ball (2–5 kg) held on knees.
Duration / Intensity (RPE): Same as base plan.
Pre-Session Checklist (✓)
- Ensure ball is secure on knees before starting.
Step-by-Step Execution
- Sit upright with the medicine ball resting on your knees and feet flat on the floor.
- Raise heels off the floor, lifting the ball slightly.
- Lower heels slowly back down with control.
Quick cues: “Raise heels • Calf squeeze.”
Scaling Tree
Regression: No added weight.
Progression: Use a heavier ball or add a brief pause at top position.
Success Criteria
Full heel lift achieved with controlled lowering; steady posture maintained.
Common Faults & Fixes
| Common Fault | Fix |
|---|---|
| Drops ball | “Grip with hands if needed.” |
Safety / Stop
Calf cramp → STOP.
4-Week Progression
Add a 1–2 second pause at the top each week or increase repetitions gradually.
Applicability
Suitable for same participant groups as base plan.
Disability-Specific Modifications
Use a lighter ball or omit load if balance or control is limited.