Exercises
PRO Ankles builds upon the foundation exercises in the lead-in program, ESSENTIAL 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
Exercises:
As with ESSENTIAL Ankles, 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
Then, incorporate many of these exercises into your warm-up and / or gym program
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Single Leg Standing ... Balance Mat Variations
** This exercise takes the Balance, Coordination and Stability earned with exercises in ESSENTIAL Ankles.. and now builds in REACTION TIME
[ A balance mat can be purchased online pretty cheap.. or at Wollongong Podiatry .. Pillows and cushions do NOT work.. And balance discs and wobble boards CANNOT be used to train Reaction Time in this same way ]
- Step onto the Balance Mat and stand STRONG and TALL for 2 seconds
- Your foot and ankle will move and wobble every time you step onto the mat.. You want your knee, hip and pelvis to remain Strong and Tall over your foot and ankle to achieve a successful repetition
- 1x full round of this exercise is stepping forwards, diagonal and sideways with each foot
- Do not accept sloppy efforts .. there are no second chances when it comes to spraining ankles and injuring knees in the real world
** If you miss 3x attempts in any one direction with the same foot.. move on.. then come back to win that particular movement.. If you have more than 3x unsuccessful attempts, you will end up with 1000 unsuccessful attempts, and you are now programming a poor pattern]
Enjoy the challenge!!
But if the challenge becomes easy.. take a BIGGER Step onto the mat.. then a JUMP.. then have someone throw you a ball as you step / jump on.. This is why I love the balance mat.. there are so many progressions and options to train AWESOME Ankles
Side
Both
Deceleration .. Box Drop
** Deceleration is as important as Acceleration
- Standing on a low box (16-20" .. 40-50cm)
- Hover one foot over edge
- DROP and land in a STRONG quarter squat .. Do NOT let your knees come close together!!!!!! Keep them apart in a Strong position
- Repeat 10x for one set, alternating which foot hovers off the box each repetition
- Perform 3x sets
Side
Both
Box Drop n Jump
** Load and EXPLODE .. This progresses from the Box Drop by taking the Deleration component and transferring this loading into ACCELERATION
- Standing on a low box (16-20" .. 40-50cm)
- Hover one foot over edge
- DROP and then immediately EXPLODE into a vertical jump.. landing in a strong position from the vertical jump, similar to the Box Drop landing
- Repeat 10x for one set, alternating which foot hovers off the box
- Perform 3x sets
** Don't rush these .. No sloppy, tired reps
Side
Both
Deceleration .. Single Leg Drop
** Similar to the Box Drop.. but now using a Single Leg
- Standing on a step or low box
- Hover working foot over edge
- Drop down and land STRONG on this foot.. with your KNEE also in a strong position.. i.e. do NOT let your knee cave inwards!!!!!
- 5x repetitions on each foot is one set
- Do 3x sets
** This is NOT a step down.. it is a DROP
Side
Both
Spring .. Single leg box drop and hop
** Load and EXPLODE .. This progresses from the single leg Box Drop by taking the Deleration component and transferring this loading into ACCELERATION
- Standing on a step or low box
- Hover working foot over edge
- DROP.. And as soon as this foot contacts the ground you are to powerfully hop forwards and STICK the landing on the same foot
- Repeat for 5x good drop hops with strong landing on each foot
- Now repeat this as a drop and SIDE STEP with strong landing for 5x good repetitions on each foot
** Start at a single step height, progressing to about 50cm or 20" high.. This height aims to reflect the demands in change of direction in high intensity agility movement
Side
Both
Knees ... Hop and Stick
** Foot to Ankle to Knee to Hip to Torso stability and control
- Progress through Single, Double, Triple and Zig-Zag "Hop and Stick" variations.. all with the focus of a Strong and Stable landing through all joints from feet through spine
1. Single "Hop and Stick".. 5 repetitions per leg
2. Double "Hop and Stick" .. 4 repetitions per leg
3. Triple "Hop and Stick".. 3 repetitions per leg
4. Zig-Zag Single "Hop and Stick" .. 4 hops per repetition .. 3 repetitions per leg
* The goal is to keep the KNEE from collapsing inwards by being strong through Feet, Ankles and Hips
Side
Both
Bunny Hops
** Ankles do not only need to be Strong and Stable .. they also need to be ELASTIC .. Bunny Hops aims to restore Elasticity between feet and ankles
- Stand tall.. Arms up in a Running Position.. but keep them Relaxed
- Start LIGHT, Springy Bunny Hops, very similar to when using a skipping rope
- The Balls of your Feet and Toes only just leave the ground
- Your Heels lightly touch the ground every Bunny Hop
- This is a 10 sec drill, repeated 3x in one minute
[10secs on + 10secs off .. x3]
- Bunny Hops should always be done without Shoes
- Use your ears and be as Light as a Feather
** Bunny Hops will help restore the Foot to Achilles to Calf SPRING!!
This version needs to be easy so you can progress to the Single Leg and Lateral versions of Bunny Hops
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