plyometric | Garrett McLaughlin, MS, ATC, CSCS, ART

How to Progressively Warm-Up the Calf & Ankle: A Basic Pre-Run Loading Protocol

December 9, 2019 · by Garrett McLaughlin

| Article written on December 9th, 2019 at 4:33pm | Follow Garrett on Facebook and Instagram |

One area runners need to spend more time emphasizing within their dynamic warm-up is the calf complex and ankle joint. Since running adds a lot of forces on the musculoskeletal system and these areas are so active throughout the running cycle, preparation is key to reduce the likelihood of injury and improve performance.

Let’s be honest, the lower leg often gets neglected in most dynamic warm-up and strength training programs. This is can be a problem since it’s generally an area which experiences a higher volume of running-related injuries. Therefore, properly preparing the ankle and calf for running can increase resilience to injury and preparation for subsequent runs.

In this video blog, I will outline a series of drills that progressively load the calf and ankle. Next time you warm-up for a run, follow this protocol or utilize specific exercises to fill in the gaps. This will ensure you are best prepared for the rigors of distance running.

Calf & Ankle Range of Motion

In the general context of this article, you might be wondering why I am recommending calf stretching and ankle mobility. In no way will this help prepare you for the amount of loading that the lower leg endures while running. However, ankle dorsiflexion is an important range of motion needed during the mid to late stance phase and where many runners are often limited. If you have limited range of motion at the ankle joint, I recommend addressing this early in your dynamic warm-up with some simple flexibility and mobility drills for no more than 60-90 seconds.

Wait, click here to self-assess ankle dorsiflexion to see if you need this!

Calf Raises

With any dynamic warm-up, it’s important to start simple before progressing to more specific drills that introduce higher loads. That’s why the calf raise is a logical entry point. To perform the calf raise, simply raise the heels off the floor while keeping all of your weight evenly distributed across the toes. If you need assistance with balance, hold on to a wall or sturdy object and focus on moving through the full range of motion. Perform 10 to 20 repetitions to increase tissue temperature, lubrication of the ankle joint, and activation of the calf complex.

Single Leg Calf Raises

Specificity is important as you are preparing the body for a particular sport. In this case, since running is so single leg dominant, you must incorporate drills that take this into consideration. The single leg calf raise is the unilateral version of the calf raise demonstrated previously. This further challenges the ankle and calf, as well as increases tissue temperature and joint lubrication. Perform 10 to 20 repetitions before completing the following drills.

Ankle Hops

The next two exercises are typically where most runners fail to connect their dynamic warm-up with the plyometric-like demands of running. Since running imparts 2-4 times bodyweight on a single leg, while essentially bounding from one leg to the other, the dynamic warm-up must account for this. Ankle hops is a great “in-between” exercise that places the ankle and lower leg under greater load and replicates the elastic and shock absorption demands of running. Complete 2 sets of 10-20 repetitions while gradually increasing the intensity of each hop.

Single Leg Ankle Hops

The last drill that is a perfect segue to running is single leg ankle hops. The theme continues in which we are progressively increasing the amount of load and demand on the ankle and calf to replicate what the body will endure while pounding the pavement. Single leg ankle hops is a challenging single leg plyometric activity that targets energy storage and release. For the purpose of improving readiness to run, you don’t want to over exert yourself with this drill. Instead, complete 2 sets of 5-10 repetitions as the final step before you set out on your run.

What’s important to realize about this progressive dynamic warm-up for the ankle and calf is that the same principles can be applied to any and every area of the body. By no means do I recommend only warming up in isolation. But, if you have a history of lower leg and foot injury, or feel like these areas need extra TLC, then by all means utilize the drills outlined to better prepare for running.

Please click here or comment below with questions and feedback pertaining to this article. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Lower Extremity Exercises That Are No Longer Helping You

March 14, 2019 · by Garrett McLaughlin

Article written on March 14th, 2019 at 01:48pm | Follow Garrett on Facebook and Instagram |

Progression is key when it comes to running and strength training. You can’t continually do the same mileage or exercises and expect better results. Most runners understand this and do a great job building mileage in preparation for their goal race. But, it becomes a little more clouded on the strength training side of things.

Since it’s easy to become comfortable or even stagnant with your strength training program, there are a few concepts I want to introduce…

Progressive overload is very similar to what you do when preparing for a 5k, half marathon or full marathon. You patiently and progressively follow a running plan for 12-18 weeks (or more) to improve the body’s tolerance to a given distance. This helps prepare you for the race so you can run it successfully without overloading the body. The same approach needs to be taken into consideration with your strength training program.

To follow this concept with your strength training, a few variables can be manipulated to see positive results. They include: increasing repetitions, increasing sets, increasing resistance, modifying the speed of movement (faster or slower), modifying the range of motion (less or more), increasing the stability component, progressing the movement, etc. All of those things can be changed in some way to increase demand on the body.

Since approximately 80% of runners get injured each and every year, there is this influx of physical therapy type exercises in the performance world. It is still good to complete corrective exercises to fine tune your weak links and resolve any imbalances. But at a certain point, performing these same exercises for months or years on end won’t provide enough of a stimulus to elicit a positive response. That’s why progressing the movement and somehow increasing the demand on the body is needed for sustainable results.

Single leg loading needs to be a priority when it comes to strength training for runners. Running requires bounding from one leg to the other. Therefore, you must be strong, stable, and resilient enough to withstand these forces for your given mileage. This is usually where I see a big disconnect in runner’s programs.

Let me ask you…

Are ground-based strengthening exercises enough to bridge the gap to running? No.
Will exercises on two legs translate to the single leg demand of running? No.

Obviously, there may be a few exceptions as there are with everything. But typically those will provide little carryover to running. Therefore, getting upright and into split stance or single leg stance is not only recommended but necessary to be a successful runner. This will help your body be more tolerant to the loads of running, and thus increase performance and reduce overloading the body.

Lastly, plyometrics are essential to teach the body how to efficiently create and absorb energy and promote healthy tendons. This is a path that many runners don’t venture down, either because it’s confusing or they are afraid of getting hurt.

If you reflect back on running, it requires energy storage and release when bounding from one leg to the other. This is quite demanding on the musculotendinous unit and therefore needs to be trained so people are ready to handle these forces. Incorporating various jumping, landing, and plyometric-like exercises can be very advantageous when programmed properly. And I’m not talking about some of that crazy stuff you see on instagram. It can be as simple as repetitive jumps in place, jumps with emphasis on landing, hopping, and much more.

Next, I want to elaborate by sharing an exercise that fits within each category mentioned above. Following each exercise is a suitable progression that would be very helpful in seeing better results with your strength training program. These exercises include:

Progressive Overload: Clam Shells —> Modified Lateral Elbow Stabilization/Lateral Elbow Stabilization
Single Leg Loading: Squats —> Split Squat ISO Hold, Split Squats
Plyometrics: Calf Raises —> Ankle Hops

Take a second and put it all together by watching this video which discusses the 3 exercises that are no longer helping you, as well as a progression to really take your running to the next level.

If you have any questions about how to safely and effectively progress your strength training program, please click here to reach out directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Plyometric Training for the Distance Runner

October 30, 2014 · by Garrett McLaughlin

Plyometric training is essential for distance runners. The human body is extremely efficient in responding to the stress placed upon it. By training only with long and slow distance runs, the body becomes exactly that, slow. Therefore, it is important to reverse these changes and improve explosiveness by implementing some type of plyometric or power-based training within your program.

Plyometrics are a type of training which consists of three phases. The eccentric phase is when the muscle is preloaded or lengthened as you come into contact with the ground. The amortization phase, or transition phase, is the time between lengthening and shortening. And lastly, the concentric phase is where the acceleration and explosive movement takes place.

By adding a quick eccentric pre-stretch to the muscle, we are allowing the storing of potential energy and use of muscle spindles, which provide a subsequent greater force production during contraction, this is called the stretch-shortening cycle (SSC). It is essential to keep the transition time to a minimum, which means that as soon as you land and lengthen, you should already be applying force into the ground to take off. The concentric phase is dependent on the previous two phases. If we take too long landing and transitioning, we will not engage the muscle spindles to the fullest extent and therefore will not create a rapid contraction. This is the main reason I always spend time working on proper landing mechanics. Many people fail to realize that if you don’t land properly while under control, you can’t speed up effectively. Note: If you do not have access to a box you can use a step or curb.

Description of physiological process

Below are several basic plyometric exercises that can be incorporated into your warm-up routine. Begin by perfecting the soft, controlled landings before progressing on to the faster drills. You don’t need to do a lot of quantity to improve in this area. But, you always have to focus on the key points, which are: soft landings, good lower body alignment, and a quick explosive movement on the repetitive movements. I recommend adding these into your routine 2-3x per week and starting with 2-3 sets of 8 repetitions, then adding 2 reps each week. Once you complete each level for 3-4 weeks, move on to the next level. If you feel you have not fully perfected the exercise there is no shame in spending additional time getting it down.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

About the Author: Garrett McLaughlin is an Athletic Trainer and Personal Trainer who works with youth and recreational athletes. His plyometric programs focus on perfecting the basic movement patterns, which ultimately increase overall athleticism, power, and performance. For more information on plyometric training, contact Garrett.