站姿提踵 Standing Calf Raise

8週離心提踵顯著增加內側腓腸肌厚度與肌束長度，是本組唯一具肌肥大直接證據的小腿主動作訓練。 8 weeks of eccentric heel-drops significantly increased gastrocnemius medialis thickness and fascicle length — the only calf exercise here with direct hypertrophy evidence.

離心提踵改善蹠屈肌力，惟8週RCT中與對照組無顯著組間差異（含常規訓練效應）。 Improves plantarflexor strength, though the 8-week RCT showed no significant between-group advantage over controls.

離心提踵組在深蹲跳、攔網跳、扣球跳表現顯著優於對照組，顯示對爆發力有轉移效益。 The heel-drop group significantly out-improved controls in squat jump, block jump and attack jump, indicating transfer to power.

膝伸直提踵耐力測試對腓腸肌功能敏感，且訓練頻率是耐力的獨立預測因子。 Knee-extended heel-rise endurance is sensitive to gastrocnemius function; training frequency independently predicts endurance.

膝伸直提踵是腓腸肌的主要動作；MTSS研究顯示膝伸直提踵能力與腓腸肌肌力/耐力密切相關，但缺乏直接肥大RCT。 Knee-extended heel-rise is the primary gastrocnemius movement; MTSS data link it to gastrocnemius strength/endurance, though no direct hypertrophy RCT exists.