Make sure you master the beginning and intermediate level exercises before progressing to these ones.
1. Double Leg Circles
-Shift your weight in a circle, from the left side of your feet, to the balls of your feet, to the right side of your feet, and then back into standing.
-Go in BOTH directions to make sure you are targeting all muscles inside and outside the foot/ankle
-This is a SLOW and CONTROLLED exercise, know your limits!
2. Single Leg Woodpecker
-Find your balance on one leg first before you progress the exercise
-Shift the weight onto the balls of your foot, and use the muscles in your feet/ankle to bring yourself back into a standing position
-This is a SLOW and CONTROLLED movement, make sure you are keeping your balance and not swaying back and forth througout the exericse
3. Single Leg Banded Arch Lifts
-Make sure there are even points of contact between the heel, big toe, and small toe - these points of contact should NEVER lift
-While keeping even pressure, lift your arch. The goal is to lift the arch without lifting the big toe up.
-If you lift up your big toe, curl your toes, or lose your ankle position, the band will snap - this means you are not activating your arch correctly, and go back to the beginner exercises.
We are working on improving your ankle mobility in different planes of movement, and big toe mobility to bulletproof your ankle.
1. Ankle Dorsiflexion/Plantarflexion with Ball
-Make sure you are in control of the ball the entire time
-Keep your knee pointing forward and your leg still - this mov...
Make sure you have mastered the beginner level exercises before attempting these.
1. Dorsiflexion Mobilization
-Make sure your leg is elevated and stable on a chair/stool/step, etc.
-Clasp your hands infront of your knee, and drive your knee SLOWLY
-The goal is to have your knees direclty over ...
Please make sure you have mastered the beginning exercises before attempting the intermediate level exercises.
1. Inversion with Band
-Sit so that the band is at a 90 degrees angle to your body
-Loop the band around the balls of your feet
-Slowly control your foot so the sole of your foot is po...
