The final PNF stretch for this section works on the upper calf or gastrocnemius muscles.
Here we see our player sitting with his leg extended and feet about six inches apart. The stretch out strap is hooked around the balls of both feet. The players begins by pulling the toes towards his body by contracting his shin muscles and assisting with the strap.
Then he attempts to extent the toes forwards using the calf muscles but resists with the stretch out strap for six seconds. Finally the player pulls his feet towards the body again using the shin muscle and strap together in the same directions and holds this static stretch for a total of ten seconds. Of course, like the other stretches in this section, this should be repeated from the newly stretched position two to three more times.