1. Wall Squat Heel Raise
-Get positioned into a wall squat against a wall - feet shoulder width apart, toes pointing forward.
-Make sure your back is flat against the wall at all times
-Slowly lower yourself into a wall squat - try to lower yourself so your thighs are parallel to the floor
-Slowly raise your heels - you will feel the muscles working in your calves to keep yourself upright
-Be in control as your raise your heels up and down
-Repeat 3 SETS OF 10
2. Creeper March
-Standing tall, slowly bend both your knees slightly
-Keeping your knees bent, raise your heels off the ground
-Walk across the room/court , maintaining this position
-You should feel the muscles in your calves working to keep yourself upright
-The weight should be on the balls of your feet
-Repeat 5-6 lengths of your room , or 3 sets of 20 steps
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
3 Way Toe Taps
-Loop the band around the balls of your feet
-Slightly bend your knees, and place your feet shoulder width apart to create some tension in the band
-Slowly move one foot out, and tap it out to the side , diagonally in front, and diagonally to the back.
-Stay in control throughou...
