Make sure you have mastered the beginner and intermediate levels before attempting these exercises.
1. Dorsiflexion + Inversion/Eversion
-Make sure the movement is only coming from your ankle
-Keep your knee and leg as still as possible
-Progress to a harder resistance band if this is too easy
2. Plantarflexion + Inversion/Eversion
-Make sure the movement is only coming from your ankle
-Keep your knee and leg as still as possible
-Progress to a harder resistance band if this is too easy
1. Load and Shift
-Start with hands against the wall at shoulder height
-Slowly bend your hip, knee and ankle to "load" your leg
-Explosively push away into the wall and reach triple extension position --> hip, knee, and big toe is extended.
-Your heel should be slightly off the ground
-Progre...
1. Ankle Eccentric Eversion
-Find a chair, and get a band. Loop the band around the balls of your feet
-Take a step out to the side to create tension in the band
-Keeping your heels on the ground, slowly rotate one foot inwards towards the other foot. The other leg should not move at all.
-Keep y...
1. Band Walks
-Loop the band around the balls of your feet
-Bend your knees slightly, and take a small side step
-Make sure you are in control at all times
-Repeat 3 SETS of 10-20 STEPS , in EACH DIRECTION
