站姿提踵 Standing Calf Raise

唯一顯示優於標準提踵的 RCT：10 週內增厚 9.6% vs 6.7%，貝葉斯因子 13.3 強力支持 Only RCT showing superiority: 9.6% vs 6.7% thickness gain over 10 weeks, Bayes factor 13.3 strongly favors

6 週訓練在短縮位置產生最大力量增益（），同心和離心力量也有改善 6-week training produced largest strength gains at shortened position (d=1.00), improved concentric & eccentric strength

唯一顯示改善垂直跳躍表現的小腿運動（深蹲跳、攔網跳、扣球跳均） Only calf exercise showing vertical jump improvements (squat jump, block jump, attack jump all p<0.05)

6 週 RT 顯示腓腸肌中度增厚（），8 週偏心訓練增加肌肉厚度和束長 6-week RT showed moderate gastroc hypertrophy (d=0.56-0.66), 8-week eccentric increased thickness & fascicle length

特異性針對腓腸肌內側，8 週增加肌肉厚度（）和束長（），但外側頭和比目魚肌無顯著變化 Selectively targets medial gastrocnemius, 8-week increased thickness (p=0.03) & fascicle length (p=0.002), but not lateral head or soleus