One look at Xherdan Shaqiri and it’s evident that he is blessed in the calf department. Even after being out due to a calf injury, the size of Shaqiri’s lower leg muscles is practically inhuman.
But the question remains: does he owe those humongous calves to all of his time on a soccer field?
Does soccer give you big calves? Soccer can give you bigger calves, since many of the actions that a soccer player does day in and day out develop those calf muscles. However, players with naturally big calves may gravitate towards the sport because they’re talented in those areas, so it’s a bit of a chicken-or-egg question.
The Nature vs. Nurture Debate
Having big calves isn’t necessary to excel at soccer. In fact, some soccer players do just fine for themselves despite having quite skinny legs.
Just look at the picture above, Modric calves are 10/10, while Benzema’s calves are far below average. We are talking about one of the best strikers in the world. This clearly shows how much genetics plays a role in the calves’ size and that it doesn’t really matter for a player’s success on the field.
Most players are petite all around, but another exception is Peter Crouch. He is 6 feet 7 inches tall, and his thighs are probably as big around as some other players’ calves!
On the other end of the spectrum, Manchester City legend Jack Grealish claims that he doesn’t do anything special to train his calves, and they’re some of the largest and most defined around. He does say that big calves run in his family, so he’s probably just genetically predisposed to having large calves.
Most soccer players will probably see some development in their calves when they begin to play soccer just due to the increased level of activity. But the end size of your calves will likely be determined by factors outside of playing soccer.
The Calves Are Critical to Running
Soccer players at any level spend a lot of time running. Most incorporate running into their training, and the game itself demands a lot of cardiovascular endurance.
Soccer players run at many different speeds during a single game, going from a normal pace as they move around the field to sprinting when game conditions call for it. No matter what pace you’re running at, you’re going to be using your calf muscles quite a bit.
During a single game, professional soccer players can cover about seven miles, depending on their position. Some players end up running hundreds of miles per season just during game time. That means they’re running a staggering amount between games and their training.
All of that running is going to make their calves stronger, and in a lot of cases, those calf muscles are also going to get bigger.
Calves Control the Feet
Another major function of the calf muscles is to control the foot. This means that when you point your toes, flex your foot, and move your foot from side to side, you’re utilizing those calf muscles.
When you’re moving the ball in soccer, you’re usually using your feet. In different positions, you have more control over the ball to dribble or pass it, and having strong calf muscles means that you will have more fine motor control and feel less fatigue as the game goes on.
Players who jump a lot will also utilize those calf muscles, so if you’re a player who frequently goes after headers or uses your body to catch the ball out of the air, you’re likely to develop those calf muscles, as well.
Strong Calves Are a Part of Injury Prevention
Developing the calf muscles is key for soccer players to avoid injury. Since the gastrocnemius connects to the femur and the soleus connects to the foot, these muscles offer stability to both the knee and the ankle joint.
Strong muscles in the calf and the entire posterior chain work together to provide joint stability in the legs. Since soccer players spend so much time on their feet and frequently change direction as they run, it’s important that they have the proper strength to not turn over on their ankle joints.
Strength training on the calf muscles after an ankle injury will also help prevent re-injury. Anyone who has been in physical therapy for a sprained ankle or torn ankle ligaments knows that a lot of the rehabilitation is focused on those calf muscles.
Exercises to Strengthen Calves
Regardless of the size of the muscles themselves, it is important to build strength in the lower legs. Try incorporating the following exercises into your training routine:
- Calf raises: There are many variations, but some common exercises are double-leg calf raises, where you stand on both feet equally and raise your heels off the ground until you’re standing on your toes. You then lower back down until your heels are on the floor. You can also stand on one leg and do the same motion, which increases the difficulty per leg. If your bodyweight isn’t heavy enough, you can either do seated calf raises with weight placed on your thighs or utilize a calf raise machine at the gym.
- Jumping rope: incorporate jump rope into your routine in order to build cardiovascular endurance and lower leg strength. Try to stay on the balls of your feet and switch up your jumping cadence and stance.
- Incline walking: Whether on a treadmill or out in nature for a hike, walking up a steep incline will engage the calf muscles more than walking on a flat or downhill sloped surface.
Conclusion
Soccer players will likely develop their calf muscles through the many physical actions that soccer players do during games and training.
It’s smart to incorporate training for the calf muscles into soccer training in order to reduce fatigue and add stability to the ankle joint.
However, the physical size of a person’s calves relies on many factors, many of which are out of a player’s control.
