Elite Physique The New Science of Building a Better Body

One-Leg Hop
CALF TRAINING
Once you have built a good base of strength, which means you can perform 25 elevated
one-leg calf raises through a full range of motion, you can start incorporating one-leg
hops into your calf-building program. This challenging exercise increases eccentric
stress (i.e., muscle damage), which is a potent stimulus for new muscle growth.
HOW TO DO IT
1. Hold a light weight in your right hand, with your arm hanging freely at your side.
Stand on your left leg, knee slightly bent, with your right foot elevated from the
floor (see figure a).
2. Hop on your left leg, staying on the balls of your foot with each repetition (see
figure b). Your left heel should never touch the ground.
3. Perform all reps on the left leg, and then switch sides with the weight in your
left hand.
a
b
ADVANTAGE
This variation increases eccentric stress on the plantar flexors during the landing.
COACHING CUES
• Holding a weight in your hand isn’t necessary in the early stages if your strength
isn’t up to par.
• Perform the reps with minimal knee bend to keep the tension on the calves
without the quadriceps taking over.
• A weighted vest works well to increase the load when a dumbbell or kettlebell
isn’t available.
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