The Importance of Ankle Rocker Functionality in Sports Performance – Triphasic Training Principle 12 

Created By Chris Korfist

Triphasic Speed Training Manual for Elite Performance Book with this information in it.

4 day ankle rocker workout 


In the world of sports and athletic performance, many factors contribute to an athlete’s success. One often overlooked aspect is the functionality of the ankle rocker. In this article, we’ll delve into what the ankle rocker is, why it matters, and how coaches and athletes can optimize it for better results on the field.

Understanding the Ankle Rocker:

The ankle rocker refers to how the foot functions during activities such as high-speed running, walking, and sports in general. It plays a crucial role in an athlete’s ability to generate power, change directions, and maintain proper body positioning during athletic movements.

In a recent analysis of high-speed images by Chris Korfist, researchers have applied these findings to the world of sports training, specifically in football, through the Triphasic Training exercise manual. The results have been promising, with teams in the NFL, college, and high school levels using these methods to improve ankle rocker functionality in their athletes.

Common Issues with Ankle Rocker Function:

Before delving into the methods used to improve ankle rocker function, it’s essential to understand common issues associated with poor ankle rocker functionality:

Foot Turn-In: Athletes with poor ankle rockers tend to have their feet turn inward as they move, leading to imbalanced force distribution and potential injuries.

Foot Turnout: Conversely, some athletes exhibit excessive foot turnout, causing forces to shift toward the outer edge of the foot, potentially leading to structural issues.

Lack of Mobility: Athletes with limited ankle mobility tend to have a bouncy gait, which affects their performance negatively.

Anterior Pelvic Tilt: Poor ankle rocker function can lead to an anterior pelvic tilt, affecting body positioning and potentially causing structural issues.

Wide Hip Swing: Athletes may compensate for poor ankle rocker function by swinging their hips excessively, leading to inefficient movement patterns.

The Impact on Performance:

Fixing ankle rocker issues can result in significant performance improvements. When an athlete’s ankle rocker is functioning optimally, they can maintain better body positioning, generate more power, change directions more efficiently, and play at a lower stance, all of which are critical in sports.

For example, an athlete with a well-functioning ankle rocker can position their foot directly under the hip, bend the knee and ankle optimally, and push off with maximal force. This leads to quicker and more powerful movements, essential in sports like football, basketball, and track and field.

Comparing Ankle Rocker Functionality:

To highlight the importance of ankle rocker functionality, consider the difference between two athletes: one with optimal ankle rocker function and the other with poor function. The athlete with good ankle rocker function can produce power more quickly and efficiently due to their superior body positioning.

In sports like hockey, where skating is essential, the ability to push down toward the skate efficiently is crucial. An athlete with better ankle rocker function will have an advantage in generating force vertically, compared to an athlete with poor ankle rocker function.


The ankle rocker may seem like a minor detail in the grand scheme of sports performance, but its impact is undeniable. Coaches and athletes should recognize the importance of ankle rocker functionality and implement strategies to improve it. By addressing ankle rocker issues, athletes can unlock their full potential, leading to better results on the field, track, or court. In the next part of this series, we will explore the methods used to enhance ankle rocker functionality and the results they have achieved at various levels of competition.

Part Two: Enhancing Ankle Rocker Functionality through Exercises

In part one, we discussed the importance of ankle rocker functionality in sports performance and how it affects athletes’ ability to generate power and maintain optimal body positioning. Now, let’s delve into exercises and coaching techniques aimed at improving ankle rocker function.

The Role of Ankle Rocker Exercises:

To enhance ankle rocker function, coaches and athletes can employ various exercises and training methods. These exercises aim to strengthen the ankles, improve joint stiffness, and optimize foot mechanics, ultimately leading to better performance on the field, ice, or court.

Sport Back Squat: One of the foundational exercises for improving ankle rocker function is the sport back squat. This squat variation promotes a straight-up-and-down body position, which is ideal for generating power and maintaining proper body alignment during athletic movements. Athletes are encouraged to perform squats with their feet directly underneath their hips and emphasize maintaining a positive shin angle.

Toe Lifting in Squats: During squats or other leg exercises, athletes are encouraged to lift their toes off the ground while maintaining their arches and keeping their heels grounded. This practice helps strengthen the ankle muscles and improve joint mobility while promoting a forward knee movement without collapsing the shin.

Short Foot Exercise: The short foot exercise involves squeezing the toes, which activates the glutes. It can be incorporated into training to enhance ankle rocker functionality and overall lower body strength.

Ankle Wipers: Ankle wipers involve rotating the foot internally and externally while maintaining the arch and keeping the knee stable. This exercise helps improve ankle mobility and strengthens the ankle joint.

Ankle Shuffles: Athletes can perform ankle shuffles to improve ankle strength and coordination. This exercise involves moving the ankles, strengthening the toes by lifting them off the ground, and maintaining proper foot mechanics.

Power Step-Up: The power step-up exercise focuses on generating force vertically rather than pulling the athlete forward. This exercise reinforces the importance of vertical force production, a key element in many sports.

Coaching Tips for Ankle Rocker Exercises:

Effective coaching is essential for athletes to reap the full benefits of ankle rocker exercises. Here are some coaching points to consider:

Maintain Arch and Lift Toes: Emphasize the importance of keeping the arches of the feet while lifting the toes during exercises to prevent collapse of the shin and improve ankle rocker function.

Push Knee Forward: Encourage athletes to push their knees forward in front of their toes while keeping the heel on the ground. This helps activate the ankle rocker mechanism.

Vertical Force: Stress the need to generate vertical forces from the hips and knees during exercises, as this replicates the forces required in sports movements.

Avoid Pulling Forward: Remind athletes not to pull themselves forward during exercises, as this does not align with the movement patterns observed in most sports.

Athletic Examples:

To highlight the effectiveness of these exercises, consider legendary athletes such as Walter Payton, Barry Sanders, Michael Jordan, and Usain Bolt. These athletes exhibited positive shin angles, maintained proper ankle rocker function, and achieved remarkable success in their respective sports.


Ankle rocker functionality is a critical but often overlooked aspect of sports performance. By incorporating specific exercises and coaching techniques, coaches and athletes can enhance ankle rocker function, leading to improved power generation, better body positioning, and superior performance on the field, ice, or court. In part three of this series, we will explore real-world success stories and results achieved by athletes and teams that have prioritized ankle rocker training.


Part two: Applying Sports-Specific Exercises for Ankle Rocker Functionality

In this third installment, we’ll continue to explore the significance of ankle rocker functionality in sports and how specific exercises can help improve it. Additionally, we’ll address some common misconceptions and concerns associated with these exercises.

Sports-Specific Exercises for Ankle Rocker Enhancement:

Dumbbell Power Step-Up: The dumbbell power step-up exercise emphasizes the importance of generating vertical force instead of pulling oneself forward. Athletes should push directly up and down, maintaining proper body alignment. This exercise replicates the vertical force production needed in sports movements.

Dumbbell Step-Up (Non-Vertical): In contrast, the regular dumbbell step-up involves a more forward-pulling motion, which is less sports-specific. Coaches should encourage athletes to opt for exercises that promote vertical force production rather than horizontal movement.

Vertical Lunge: The vertical lunge exercise focuses on pushing vertically down during the lunge phase. Athletes should maintain a low position to prepare for effective force generation and power output, which is crucial for sports performance.

Single-Leg Safety Squat with Bands: This exercise helps stabilize the hips while emphasizing vertical force production. Athletes lift the opposite knee to engage the hip and ensure that forces are directed vertically.

Sports Back Squat: The sports back squat, with a shoulder-width stance and knees pushing forward, replicates sports-specific positions. This squat variation takes into account ankle rocker function, hip positioning, and the mechanics needed for various athletic movements.

Addressing Concerns and Misconceptions:

Knee Pain: A common concern is whether pushing the knees in front of the toes during exercises leads to knee pain. Contrary to this belief, ankle rocker functionality actually reduces knee pain. When the ankle functions correctly, the knee gains more mobility to move forward and backward, acting as a better shock absorber. Improved ankle function can even reduce the risk of ACL issues.

Sports-Specificity: Some may argue that sports-specific exercises like the sports back squat may not be suitable for all athletes. However, it’s important to recognize that these exercises cater to a wide range of sports and can be adapted to individual needs. Athletes should gradually transition to more sports-specific exercises as they progress in their training.

Ankle Function and Glute Activation: Ankle rocker functionality plays a significant role in glute activation patterns. Athletes with well-functioning ankles are more likely to achieve correct glute firing patterns. This is crucial for linemen and other athletes who need to maintain lower stances and proper positioning.


Ankle rocker functionality is a key determinant of sports performance, impacting an athlete’s ability to generate power, maintain proper body alignment, and reduce the risk of injury. By incorporating sports-specific exercises and coaching techniques that promote vertical force production, athletes and coaches can unlock their full potential and elevate their performance on the field, ice, or court.