4 Day Ankle Rocker Workout
May 16, 2019 · blog
ANKLE ROCKER DAILY
The ankle joint plays a critical role in running, jogging and walking - it’s responsible for absorbing force to protect the hip and knee joints from strain. However, an inefficient ankle rocker can put extra pressure on these other parts of the body while also increasing athletes’ chances of injury. Enhancing one’s ability to absorb more impact through improving their ankle rocker could help avert such harm while taking athletic performance up a notch too!
A 4-day program
DAY 1
(the video shows low intensity…need to see high jumps)
Barefoot - use the squeezed toe concept on the ground
Forward and Backward Line Hops Double Legs 3×8
Barefoot - use the squeezed toe concept on the ground
Push hard and keep shins parallel to ground, push foot back and drive off toes
DAY 2
Ankle Rocker Stair 2 or 3 sets of 10
Single Leg Squat 2 or 3 sets of 10
Shuffle 2 or 3 sets of 10
Toe Ups 2 or 3 sets of 10
DAY 3
Push the position, with toe lift, then drive
Push the position, with toe lift, then drive
Ankle Rocker Stair 2 or 3 sets of 10
Single Leg Squat 2 or 3 sets of 10
Shuffle 2 or 3 sets of 10
Toe Ups 2 or 3 sets of 10
DAY 4
Ankle Rocker Stair 2 or 3 sets of 10
Single Leg Squat 2 or 3 sets of 10
Shuffle 2 or 3 sets of 10
Toe Ups 2 or 3 sets of 10
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