Plantar Flexors

The gastrocnemius and soleus are often neglected or viewed negatively, but plantar flexion is important for gait, sprinting, jumping, and propulsion. In jumping, plantar flexors help lift body weight upward and contribute to vertical propulsion. Full hip extension is presented as necessary for maximizing plantar flexor use in purposeful movement. Plantar flexors are most important during hip-extension-based activities such as terminal stance, late sprint stride, and jumping. In gait, the plantar flexors matter during terminal hip extension or late stance, especially during push-off. In sprinting, plantar flexors are important in late stride when the leg propels the body forward. Wall marches, end-range stride positions, marching, skipping, sprint progressions, plyometric drills, and jumps can encourage plantar flexor activity in movement contexts.