Eccentric Calf Raise for BJJ
Eccentric calf raises emphasize the lowering phase on the edge of a step, building tendon resilience in the Achilles and calf muscles. This exercise is the primary treatment and prevention for Achilles tendinopathy. The eccentric loading strengthens the tendon to withstand the explosive movements of grappling.
✓ Step-by-Step Instructions
- 1 Stand on the edge of a step with heels hanging off.
- 2 Rise up on both feet to full calf raise.
- 3 Shift weight to one foot.
- 4 Slowly lower the heel below the step level over 3-5 seconds.
- 5 Use the other foot to help push back to the top.
- 6 Repeat the slow eccentric on the same foot.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Prevents Achilles tendon issues from the explosive pushing and direction changes in grappling. Healthy Achilles tendons are essential for the footwork needed in takedown entries and defense.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lowering too fast on the eccentric
- ⚠ Not going below the step level
- ⚠ Using the other leg too much on the way up
- ⚠ Not doing enough volume
🔄 Variations
- → Bent-knee eccentric calf raise
- → Weighted eccentric raise
- → Double-leg eccentric
- → Isometric calf hold
Track Your Eccentric Calf Raise Progress
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Eccentric Calf Raise help my BJJ game? ▼
Prevents Achilles tendon issues from the explosive pushing and direction changes in grappling. Healthy Achilles tendons are essential for the footwork needed in takedown entries and defense.
What equipment do I need for the Eccentric Calf Raise? ▼
You will need: step or stair. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Eccentric Calf Raise? ▼
The Eccentric Calf Raise is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.