Master the beginner exercises FIRST before attempting these.
Do each of these exercises, 3 sets of 10.
1. Toe Spreading Standing
-Make sure your heels are on the ground the entire time
-Spread your toes a part from each other as far as you can.
2. Double Leg Woodpecker
-This is a CONTROL exercise, you should feel your calf, ankle and feet working hard to return your body to the starting position
-Shift the weight forwards onto the balls of your feet, until the point where you think you might lose balance, but are still in control.
-Stand as tall as you can, do NOT hinge from your hips
3. Standing Arch Lifts
- Engage your entire leg, you'll feel everything rotating outwards
-Do NOT grip or curl your toes
-You will also feel the outside of your thighs and hips to help this motion
-This exercise may be new to you, so don't be alarmed if your feet get sore. Be patient and remember, this is a SMALL movement only!
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 direct...
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 ...
