- Monday–Friday: 9:00–17:00
Static Stretching · Book exercise 5.45
A staggered stance calf stretch aimed at the gastrocnemius and soleus of the rear leg.
The video shows the setup and release with an abbreviated hold. Follow the book’s hold duration and the technique notes below.
Step one foot forward and leave the other foot behind, both toes facing ahead. With the rear heel grounded, shift weight toward the front foot and lean forward until the calf stretches. The book uses a wall or fence for hand support.
Video variation: no wall, fence, or barbell support is visible in the uploaded clip; the athlete keeps her hands on her hips. Use stable support if needed to maintain balance and rear heel contact.
Target: Gastrocnemius and soleus. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
With one leg behind the other, shift weight forward while keeping the rear heel in contact with the floor and the toes forward. The filmed barbell serves as the hand support rather than the book’s wall or fence.
Related movements: Kneeling Shin and High Knee Pulls with Dorsi Flexion. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
All static stretches · Tennis book · Related dynamic stretch
← 5.44 Lunge Hip Flexor · 5.46 Kneeling Shin →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.45 Standing Calve.
