Short Class 9: Ankle Inversion & Eversion
4 classes per week
•
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 4 classes per week
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Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Off... -
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Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
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5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ... -
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Equipment Needed: Slant Board, and sticks for balance (if needed).
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