Shins & Ankles
Dorsiflexion range, ankle stability, and lower leg mobility
Mobility Exercises
Banded Ankle Dorsiflexion
Banded ankle dorsiflexion drill for improving squat depth and ankle mobility.
Banded ankle dorsiflexion drill for improving squat depth and ankle mobility.
Half-Kneeling Ankle Rocks
A gentle rocking drill to improve ankle dorsiflexion from a half-kneeling position.
A gentle rocking drill to improve ankle dorsiflexion from a half-kneeling position.
Calf Raises with Hold
Calf raises with an isometric hold at the top to build ankle strength and calf endurance.
Calf raises with an isometric hold at the top to build ankle strength and calf endurance.
Toe / Tibialis Raises
Strengthen the tibialis anterior by raising the toes off the ground to protect the knees and shins.
Strengthen the tibialis anterior by raising the toes off the ground to protect the knees and shins.
Split Stance Hovers
A slant board drill building ankle and quad strength in a split stance position for lunge mobility.
A slant board drill building ankle and quad strength in a split stance position for lunge mobility.
Warm-Up & Activation
Ankle Alphabet
The ankle alphabet drill activates and mobilizes the ankle joint through full range of motion. Setup, coaching cues, and progressions.
The ankle alphabet drill activates and mobilizes the ankle joint through full range of motion. Setup, coaching cues, and progressions.