APRIL 21ST, 2026
Mobility & Stretching: 15 minutes
Achilles Rehab and Strength:
- Isometric calf hold – 60s
- Isometric single leg calf holds - 30s on each leg
- Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 1 × 18
- Tibialis Raises 1 x 25
- Toe Walks 1 x 35 seconds
Drills / Plyometrics:
- A-march in place - 1 x 15
- B-march in place - 1 x 12
- A skip (short travel 5 m) 1 x 12
- B-march (short travel 5 m) 1 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 1 × 18 rising to upright
- Wall Acceleration March - 1 x 15
- Wall Acceleration Run - 1 x 12
- Two foot hops - 2 x 12
- High knee run in place 1 x 16
- Two foot hops / Tuck Jumps - 1 x (4 hops into 8 tucks)
Accelerations:
2 x 30m (warmup reps - 5.2, 4.7 - rest 90 seconds)
3 x 30m (missed time, 4.31, 4.36), rest 3 minutes
It has been more than a month since I injured my achilles accelerating. I did the sprints very cautiously, concentrating more on knee lift then driving back into the ground. The achilles was a little bothersome but with the 3 minutes between reps it always came back around to baseline. I missed the time on the first rep and it was the only one that felt fast. I was just plain missing a gear on the last two and a bit uncoordinated.