Standing Calf Raise (DBs)
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand on the edge of a step or plate — heels hanging off the edge. Lower heels as far below the step as possible — full stretch at the bottom. Push up onto the balls of your feet as high as possible — full contraction at top. Pause 1 second at the top. Lower for 3 seconds. Keep knees straight for gastrocnemius; slightly bent for soleus. Use one leg at a time for maximum loading.
Why It Works
The calf (gastrocnemius + soleus) is the primary ankle plantar flexor — it provides the final snap in each skating stride and generates the spring energy through the Achilles tendon. Weak calves are a direct brake on stride frequency and power. They are also the first line of defense against Achilles tendinopathy, which is chronically undertrained in hockey players who rely entirely on skating for lower-leg development.
Hockey Transfer
Builds calf strength for explosive push-off and skating acceleration. Add tempo: 3 seconds down, 1 second hold at top. Tempo work is where calves actually grow.
Coaching Cues
- "Full range of motion"
- "Pause at top"
- "Slow lower"
- "Use full heel drop"
Common Mistakes
Partial range — bounce-style reps with no stretch. Full range only. Both legs always — single-leg is where real strength lives. Skipping the slow eccentric — Achilles injury prevention requires eccentric loading. Treating calves as an afterthought — 3 sets twice a week is enough to make a real difference.
Progression / Regression
Single-leg weighted calf raise (hold dumbbell) — dramatically increases load.
Double-leg calf raise with bodyweight — build the pattern before going single-leg.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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