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 pointing TOWARDS your body
-Keep your knee and leg flat on the ground the entire time, the movement is only coming from your ankle
-You will feel the inside of your lower leg working
2. Eversion with Band
-Slowly control your foot so the sole of your foot is pointing AWAY from your body
-Keep your knee and leg flat on the ground the entire time, the movement is only coming from your ankle
-You will feel the outside of your lower leg working
3. Ankle Alphabet
-The movement is only coming from your ankle! Keep your knee and leg as still as possible.
4. Half Knee Lift Off
-Get into a half-kneeling position
-Drive through your toe, only lifting HALF AN INCH off the ground
-Stay controlled the entire time, do not sway your body
-If this is too difficult, start by lifting 1/4 of an inch off the ground, slowly progress higher, being careful not to lift higher than required
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 ...
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...
In order to properly train, we have to make sure we’re physically prepared first. Use this full-body warm-up before games, practices, or workouts to ensure you’re ready to perform and to help avoid injury.
