Strength in Conditioning for Friday, February 20, 2015
Powerlifting and Olympic weightlifting exercises like the squat, snatch, and deadlift all require good ankle range of motion.
Ankle range of motion is essential for good knee tracking, glute function, and for many of the points of performance for the squat. Ankle ROM is needed for the knees to track forward enough for an athlete to keep their weight on their heels. The ability to achieve full squat depth and maintain an upright torso both require good ankle flexibility.
The lower leg routine (see link below) covers all of the basic elements that support healthy ankle function. Here are some keep points when stretching your calf muscles:
- Target both calf muscles (soleus and gastroc) by stretching with a bent then straight leg;
- Target both inner and outer portions of each muscle by twisting the lower leg in and out as the heel remains grounded;
- Find the variation that works best for you (changing the angle of the torso) either with the standing or floor variation;
- Use this stretch along with the lower leg routine to address all of the muscles that support good ankle ROM;
- After improving ROM – groove the pattern by incrementally adding weight to your lifts.
Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
5 Minute Walking Rest
3 Sets @ 100%
3 Minute Rest
300 Meter Run 75-85%
3 Minute Rest
300 Meter Run 90-95%