Exercises

ESSENTIAL Ankles focuses on ensuring 33 awesome joints that make up your Feet and Ankles work as a TEAM to power you through Life and Sport

Nothing is more powerful than 33 joints working together to carry you around the world.. be it with day to day activities.. or for performance pursuits such as Court and Field sports

Shoes, ankle supports, strapping, orthotics, can all be used to help the 33 joints of your feet and ankles perform at their best.. But they are all too often relied upon to hold us together as we hobble around the court and field

Invest in improving the organic function of your Feet and Ankles.. starting with this program ESSENTIAL Ankles

Exercises:
Most exercises in this program are pass / fail.. This means your job is to practice them until you can do them well.. Invest time in the seemingly more simple exercises as this will lay the foundation needed for the more challenging ones

For a more comprehensive Ankle program.. sign up to PRO ANKLES

Pro Ankles features more advanced exercises.. incorporating foot to ankle to knee to hip function.. as well as how different foot and ankle shapes and joint structures (such as being HYPERMOBILE) influence ankle function

 

Ankle Circles

** A simple.. yet POWERFUL and challenging exercise

- Seated, with one foot in the air but knee bent, move your ankle in the SLOWEST, SMOOTHEST circle for 1 or 2 full revolutions

- Repeat the super Slow, Smooth circle/s in the opposite direction.. And then with the opposite foot

[ Remember to breathe while doing this exercise.. Too much tension will not allow a SMOOTH circle ]

The power in this exercise is the need for all 12 Muscles in your leg.. which attach into your Foot.. to work as a TEAM to produce a smooth circle

Failure to coordinate all 12 muscles results in a clunky awkward looking jerky motion rather than a smooth circle...
If the coordination of these 12 muscles is poor in this exercise.. it will be just as poor walking and running around in life

** Master the Slow, Smooth Ankle Circle for better BALANCE and PERFORMANCE in all activities

Side

Both

 

Single Leg Standing

** One of the absolute BEST exercises to train Ankle and Foot function

- Stand "TALL and STRONG".. WITHOUT Shoes.. With Feet CLOSE together

- Lift one foot off the ground and remain "tall" for 10secs
- Repeat with your other foot

[ While this is a barefoot exercise.. getting some practice done when in shoes still counts.. So stand on one leg like a FLAMINGO often each day ]

** Then.. stand on one leg while you brush your teeth.. or to put socks on.. for the rest of your life to maintain a sound base of balance and coordination FOREVER

Side

Both

 

Single Leg Standing ... Weight Swaps

** A great exercise on its own.. But also great to do in any warm up

- Use a "LIGHT" Kettlebell or Dumbbell [ 3 - 8kg ]

- Hold the Kettlebell in the hand closest to the Leg / Foot you will be using first

- Lift the opposite foot off the ground and slowly pass the Kettlebell over to the opposite hand and take it to sit next to your hip.. before slowly passing it back to the original hand.. This is ONE repetition

- Repeat on the same foot for 3 repetitions.. Then repeat on the opposite foot

** Feel how the body has to "recalibrate" balance and stability through foot, ankle, knee and torso

Side

Both

 

Single Leg Standing ... Heel Raised

** This exercise creates instability through feet and ankles by lifting your heel off the ground.. to train STABILITY

- Stand Strong and Tall on one leg.. then raise your Heel slightly off the ground [ the lower the better with your heel height ]

- Hold for 10 seconds and repeat on your other leg

** Hint... Your BIG TOE is your Anchor.. Keep it Strong on the ground

Side

Both

 

Single Leg Standing ... Eyes CLOSED

** No secrets here.. This is Challenging.. But well worth the investment to master

- Start with your eyes open and lift one foot off the ground.. Now close your eyes and remain "tall" for 10secs

- Repeat for your other foot

This exercise is not meant to be easy. The aim is for you to be able to achieve 10 secs "consistently" on each foot

This exercise will train ultimate Balance and Reflex Reaction Time with feet and ankles.. which is vital each and every time your foot contacts the ground when running and playing sport

Rest (sec)

10

Side

Both

 

StrongFeet™ Famous Five's

** An absolute KEY exercise for Strong Foot and Ankle function

- Stand "TALL and STRONG".. WITHOUT Shoes.. Feet under Hips and pointing straight ahead

- Spend 5 secs slowly rising onto the balls of your feet
- Hold the top position for 5 secs
- Lower very slow and controlled for 5 secs
- Repeat for 5x aesome repetitions

[ So, 5 secs up, hold for 5 secs, lower for 5 secs.. repeated 5 times ]

VERY IMPORTANT NOTE.. Keep your big toe and big toe joint in contact with the ground the whole time.. A wobbly big toe in this exercise is NOT acceptable

Side

Both

 

Stiff Ankle Toe Walking

** Dynamic Ankle Stability

- Toe walking with heels HIGH off the ground and ankles STIFF and Strong

- Don't rush .. Be methodical with each step.. ensuring strong ground contact.. and strong ankle position

- 5 to 10m is the aim, depending on space available.. and can be repeated several times

** This makes a great WARM UP exercise for any training or playing

Side

Both

 

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