4 Day Ankle Rocker Workout

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

Stiff Leg Ankle Hops   3×6

(the video shows low intensity…need to see high jumps)

Lateral Line Hops      3×8

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

Mountain Climbers   3×8

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

2 Speed Development Jump   3×4

Push the position, with toe lift, then drive

3 Speed Development Jump  3×4

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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