Can slow calf raises make you jump higher?
The Influence of Dynamic Resistance Training on Isometric Muscle Strength, Architecture and Biomechanical Effectiveness of the Lower Limb Extensor Muscles when Performing Vertical Jumps from Different Heights
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Explosive force increased 25% in the first 50ms—faster than most strength gains occur.
Most people assume explosive power comes from heavy lifting or fast movements, but this study achieved it with slow, controlled reps and no heavy weights.
Practical Takeaways
Do 5 sets of 10 slow calf raises (2 seconds up, 2 seconds down), 3x/week for 6 weeks to boost explosive power for sports or daily movement.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Explosive force increased 25% in the first 50ms—faster than most strength gains occur.
Most people assume explosive power comes from heavy lifting or fast movements, but this study achieved it with slow, controlled reps and no heavy weights.
Practical Takeaways
Do 5 sets of 10 slow calf raises (2 seconds up, 2 seconds down), 3x/week for 6 weeks to boost explosive power for sports or daily movement.
Publication
Journal
Физиология человека / Human Physiology
Year
2025
Authors
Yu. A. Koryak
Related Content
Claims (5)
After doing slow calf exercises for six weeks, six young people got better at generating quick, powerful movements—like jumping or sprinting—because their muscles and nerves started working together faster at the very beginning of the movement.
After doing slow calf exercises for six weeks, six young people saw their calf muscles get slightly thicker and their muscle fibers angle differently—this might help their muscles push force to their tendons more efficiently.
After doing slow calf exercises for six weeks, six young people got stronger at pushing with their calves—like when standing on tiptoes—showing their muscles and nerves worked better together to produce maximum force.
When young people jump down from a lower height (20 cm), they bounce back with more power than when they jump from a higher height (60 cm), which might mean it’s easier for their bodies to use energy efficiently at lower drops.
After doing six weeks of slow, light calf exercises, young beginners got stronger and their calf muscles changed in ways that help them push off faster—like when jumping or sprinting.