Strength in Conditioning for Friday, October 30, 2015
Limited ankle mobility may be the reason you can’t squat below parallel, maintain an upright torso, or keep your knees from collapsing in. Squats, deadlifts, and running all require good ankle dorsiflexion. If you have any issue with your knees – check your ankles.
The following assessment will allow you to screen your ankle mobility without having to measure your dorsiflexion. Perform three slow squats descending to a count of four. Note your depth, torso angle, and knee position.
Then elevate both heels with a change plate and retest. If your form improves you have limited ankle dorsiflexion and will benefit from some ankle mobility drills — like the one found here at the FlexibilityRx website.
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
10 Minute Foam Roll
PVC + Dynamic Drills
3 Minute Row + 130 Meter Run + 3 Minutes of Jump Rope @ 50%
2 Minute Row + 130 Meter Run + 2 Minutes of Jump Rope @ 75%
1 Minute Row + 130 Meter Run + 1 Minute of Jump Rope @ 90%
Tabata Mash Up
Side Lunges + Burpees
Jumping Air Squats + Push Ups
Sampson Stretch + Single Leg Alternating Toe Touches
Row for Calories