Short Class 9: Ankle Inversion & Eversion
3 classes per week
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32m
Addressing Rotational Deficits for the Ankle.
No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.
Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/RAILs (Standing or Seated Base)
30:00 Finishing CARs
Prioritizing inversion and eversion will be important to expand global mobility of the ankle joint. These are very important joint positions, especially as a runner/jumper, and anything relating to plyometrics. The nature of those dynamic movements places the ankle in rotational planes, and does so with higher levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain.
Often times I see people hammering away at just Ankle Dorsiflexion to improve their dorsiflexion, but they lack overall rotational workspace of their ankle joint. Addressing rotational deficits at the ankle will give you a great return on investment to expand your global workspace, and to allow more ranges of motion in more linear planes like Dorsiflexion.
I hope you enjoy the ankle gains!
Up Next in 3 classes per week
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Short Class 62: Knee End-Range Control
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Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.
We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...
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Short Class 65: Ankle Dorsiflexion
Single joint focus class for Dorsiflexion.
No Equipment Needed.
Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle... -
Short Class 72: Ankle Plantarflexion
Single joint focus class for Ankle Plantar Flexion
Equipement needed: Yoga blocks.
We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd...
