Valigon
Sep 04, 2006, 12:00 AM
ok so this is a calve workout that i use, usualy everyday... sometimes not if i dont have the time... can take a few min anyway its kinda hard to describe so im gona do the best i can.
ok this workout uses the exact same patten for all the difernt sets and the pattern is as follows
slow tempo, 60-100 bpm( http://www.metronomeonline.com/ if you done know how fast that is)
then do this
Up in 4 counts
Down in 4 counts
Up in 4 counts
Down in 4 counts
Up in 2
Donw in 2
Up in 2
Down in 2
Up in 2
Down in 2
Up in 2
Down in 2
Up-Down 8 times, once per beat
Double time (twice as fast)
Up-Down 4 times, twice per beat
Hop 4 times, twice per beat
Change postion
Repeat
Postions in ordor
1. Heels together toes two fingers apart (between the knuckle of your big toe)
2. Feet shoulder width apart
3. Feet beyond shoulder width (by 6-12 incches)
4. Tee with heel of one foot in the arch of the other
5. same as 4 but with opposit foot
6. Tee, only shoulder width apart
7. same as six only oposit foot
8. Tee, only beyond shoulder width (by 6-12 inches)
9. same as 8 only oposit foot
you can also add any other postitioning you can think of... luike toes together heels apart.... tees with the toes in the arch..... and so on....
so as yo can see this workout is quite tiresom and painfull.... and time consuming... but it does work... its the workout that is actualy used by many drum and bugle cores in DCI to help bet people to march better... (thats why it has a BPM)
ok this workout uses the exact same patten for all the difernt sets and the pattern is as follows
slow tempo, 60-100 bpm( http://www.metronomeonline.com/ if you done know how fast that is)
then do this
Up in 4 counts
Down in 4 counts
Up in 4 counts
Down in 4 counts
Up in 2
Donw in 2
Up in 2
Down in 2
Up in 2
Down in 2
Up in 2
Down in 2
Up-Down 8 times, once per beat
Double time (twice as fast)
Up-Down 4 times, twice per beat
Hop 4 times, twice per beat
Change postion
Repeat
Postions in ordor
1. Heels together toes two fingers apart (between the knuckle of your big toe)
2. Feet shoulder width apart
3. Feet beyond shoulder width (by 6-12 incches)
4. Tee with heel of one foot in the arch of the other
5. same as 4 but with opposit foot
6. Tee, only shoulder width apart
7. same as six only oposit foot
8. Tee, only beyond shoulder width (by 6-12 inches)
9. same as 8 only oposit foot
you can also add any other postitioning you can think of... luike toes together heels apart.... tees with the toes in the arch..... and so on....
so as yo can see this workout is quite tiresom and painfull.... and time consuming... but it does work... its the workout that is actualy used by many drum and bugle cores in DCI to help bet people to march better... (thats why it has a BPM)
