Wall drills x 3
Before you go. You'll notice these drills start to resemble accelerating, in running. If you'd like a masterclass in running, check out a recent masterclass that Lance Walker did for me, called "Max Velocity Training for Physios".
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Goblet Squat 3D Ankle
Single leg RDL
Half-kneeling halo and press
Half-kneeling lateral lunge
Band-assisted ankle mobilisation
Ankle dorsiflexion mobilisation
The intention is to create accessory and physiological movement at the ankle
Equipment needed: a semi-circular foam roller or soft balance beam plus a stick for balancing.
Dosage: no specific duration, but 10 repetitions should be enough.
Special Recommendation: do NOT press so hard that pain is created; move the knee laterally to the ankle.
Mid-foot joint mobilisation