26/01/2026
🔵 Calf Capacity Self-Assessment ⚪️
Calf injuries are common in GAA, soccer and long-distance/recreational running.
This simple calf raise test can help you screen your calf strength and endurance.
✅ How to use it:
- Warm up
- Perform single-leg calf raises on a step until fatigue
- Use a metronome (1 second up, 1 second down)
- Count your repetitions
- Compare left vs right sides
Scores vary depending on age and activity level, but reaching 20–25 repetitions or more is a solid baseline for adequate calf strength and endurance. Athletes competing at higher levels or progressing through return-to-play should aim for the upper end of this range or beyond.
While this test doesn’t perfectly predict injury risk, it can highlight strength deficits or side to side differences. Identifying these early allows you to add targeted calf strengthening and potentially reduce your risk of injury.
