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.
First toe joint mobilisation
Osteo-fascial massage to the plantar surface of the intersection between calcaneum bone and plantar muscles attaching to the calcaneum
A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Create increased knee flexibility through gapping/stretching the knee joint capsule.
Start in quadruped, with a towel rolled up and placed directly behind the knee, between the calf and thigh.
Sit back over the towel as low as possible, with bi-basal breathing.
Maintain weight bearing on the hands to moderate the weight going through the knee.
Creating a more flexible knee joint capsule may be necessary for those with flexion dysfunction and/or tibial rotation dysfunction, not to mention the benefits of enhancing a sensory richer knee joint for detection of strain.