Eccentric Heel Drop
Also known as: Heel Drop, Achilles Drop, Alfredson Heel Drop, Eccentric Calf Raise, Heel Drop Calf Raise
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand on the edge of a step on the balls of both feet and rise up using both legs.
- Shift your weight to one foot and lower the heel slowly below the step over about three seconds.
- Return to the top using both feet, then repeat; switch legs after the set.
Cues
- Only the lowering is done on one leg.
- Keep the knee straight for the gastrocnemius and bend it slightly for the soleus.
- Hold a rail or wall lightly for balance.
Common mistakes
- Rushing the lowering phase.
- Pushing through sharp Achilles pain; mild discomfort is the limit, and a persistent tendon injury needs a clinician.
- Rising on the single leg.