10-18-2008, 10:06 PM
During a sprint, one's hips generate four times more power than all muscles that are at the knee and below, and yes the most dominant muscle is the calves down there. Ankle/shin/calf strength is very good to do and should be trained, however some athletes do excessive calf work. Calves are better trained plyometrically. So skipping, variety of hops, and generally drills provide a good amount of calf work. Now in the gym, I like a rule of 3 sets per week of calf raises, seated calf raises. As for shins, 2-3 sets x10 reps of toe curls provide enough training to prevent shin splints. If you got week shins, start out 6 weeks of twice a week of 4x10 toe curls. On the track/field the heel walk can be done over 10m x2-3 sets. Then cut it down to once a week or maybe once per 2 weeks.