Notes:

No special notes...
Ankle Dorsiflexion Stretch - Contract-Relax
HOW: Kneel on the ground with the foot you want to stretch in front of you.While keeping your forward foot flat on the ground, lean as far forward as you can without letting your heel come off the ground. Hold that stretch in the calf for as long as prescribed.  Staying in the same position, push down into the ground with the balls of your feet without moving your foot or leg, hold that for ten seconds. Finally, in the same position, try to bring your toes and foot off of the ground without actually moving your foot or toes.  Hold each rep for ten seconds and repeat this process as many times as you wish. 

 

FEEL: You should feel a stretch in your calf.  You should also feel the muscles in your calf and foot working. 

 

COMPENSATION: Keep your knee over your toes as much as you can without lifting your heel off of the ground.  Your heel shouldn’t lift off of the ground at any point. Don’t move the toes as you push into the ground or try to lift them off of the ground.
Wall Calf Stretch - Knee Straight, 3D
HOW:  Get set-up standing with a wall in front of you and place your hands on the wall. Take a step backwards with the side you plan to stretch, have that foot facing 12 o’clock the entire time with the heel flat on the ground. Start out by having the front foot facing 12 o’clock then lean and shift your weight forward until you feel a stretch in the calf of the foot that is behind you, then repeat by stepping with the front foot to 10 o’clock and shift your weight in that direction, then 2 o’clock, then repeat

 

FEEL:  You should feel a stretch in the calf of the foot that is behind you and depending on the direction you’re shifting your weight to – you will feel the stretch on the inside or outside. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION:  Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down.
Seated Eccentric Ankle Eversion - Band
HOW: In a seated position, loop a band around the balls of your feet. Push one foot out to the side using no tension. With the opposite foot, pull the band back across creating tension in the band while the other foot is holding that resistance out to the side. Slowly, control your foot going back inwards. 

 

FEEL: You should feel your lower leg muscles working.

 

COMPENSATION: Don’t move your knee, only have motion in your foot/ankle.
Creeper March
HOW: Stand up tall on your tip toes. Then bend both of your knees slightly. Maintaining that slight amount of knee bend, slowly take one step forward. As you put weight on your leg, do no let your heel drop. Really push the balls of your feet into the ground. Slowly transition all your weight to that leg, then pick up your other leg and repeat. Pretend you are wearing high heel shoes.

 

FEEL: You should feel your calf muscles and quads working hard to maintain the position.

 

COMPENSATION: Do not let your heel drop as you put weight on it.
Toe Tap - 3-Way, Band
HOW: Place a band around your knees above your knee cap. Bend your knees slightly and hinge forward at the hips performing a small squat. From this position, shift your weight to one side. With the other leg, reach out and tap your toe in a diagonal direction in front of you, then back, then straight out to the side, then back, and in a backward diagonal motion. Return back to the starting position in between each rep. 

 

FEEL: You should feel your hip muscles working. 

 

COMPENSATION: Maintain a squat position. Don’t shift your weight to the leg tapping in each direction.
Split Stance Lunge - Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. Move into a split stance by placing with the back heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in your back leg. Slowly lower yourself down, and then come back up.

 

FEEL:  You should feel all of the thigh muscles and butt muscles working, primarily in the forward leg. You may also feel your core work with this variation.

 

COMPENSATION:  Avoiding having an over-arched or rounded back – keep a neutral spine with core engaged. Don’t let the knee cave in or bow out. Keep equal weight distribution in the entire foot of the forward leg. Avoid rotating towards the anchor, resist the pull to keep your hips facing forward throughout this motion.
Lateral Lunge - Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. Then take a large step to your side pushing into the resistance band. The larger the step, the deeper you will be able to go with this exercise. Once you have stepped, perform a lateral lunge motion by letting your hip and knee bend and lower yourself as far as you feel comfortable then push into the ground to return to starting position.

 

FEEL: The leg closer to the anchor will be working harder with this variation, primarily in the glute’s and quad’s. You may feel a stretch in the groin on the hip of the leg that is straight. The further you are from the anchor and the stronger the resistance the more challenging this exercise will be.

 

COMPENSATION:  Avoid landing very stiff on the leg that is lunging, you want to absorb shock with the muscle by landing softly. Avoid allowing the knee to go very far forward past your toes, let your hip bend as well with this exercise. Also, avoid your knee caving inward, make sure to keep your ankle, knee, and hip in alignment. Avoid rotating towards the anchor, resist the pull to keep your hips facing forward throughout this exercise.
Single Leg Balance - Band, Anti-Inversion
HOW: Anchor a resistance band at about waist height. Walk out holding the band finding the right resistance for you. Shift your weight onto the leg closest to the anchor with a slight bend in your knee. Holding onto the band, keep your body facing forward while the band tries to pull you back towards the anchor. Hold this position for as long as prescribed. 

 

FEEL: You should feel your foot muscles working. You should also feel core muscles working, too.

 

COMPENSATION: Don’t let the band pull you towards the anchor.
Single Leg RDL - 3 Way
HOW: Get set-up standing. On the side you want to perform the exercise, balance on that leg and lift the other foot off the ground. With the arm on the same side as the leg on the ground, reach across your body away from the leg on the ground as far as you can as you perform a hip-hinge, return to starting position followed by reaching forward, then return to starting position followed by reaching out towards the same side of your leg on the ground. That counts as 1 rep, repeat.

 

FEEL: You will feel your hamstrings, glutes, and even your calf and arch of your foot muscles working with this exercise. Your core muscles will be working a little bit as well.

 

COMPENSATION: Perform a strict hip hinge, do not arch or round your back. Follow the video for tips and details
Pogos - Alternating
HOW: Get set up in a standing position. Begin the exercise by bouncing from one foot to the other on the balls of your feet and repeating as if you were jump roping/hopping in place.

 

FEEL: You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.

 

COMPENSATION: Do not let your knees excessively bend or your heels touch the ground, stay stiff and bounce on the balls of your feet.
Pogos - Frontal
HOW:  Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet from side to side. Think of yourself as a rubber band or a spring loaded coil. Be bouncy!

 

FEEL:  You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.

 

COMPENSATION:  Do not let your knees excessively bend or your heels touch the ground, stay strong with your quad’s and bounce on the balls of your feet.
Pogos - Sagittal
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet moving forward <> backward. Think of yourself as a rubber band or a spring loaded coil. Be bouncy!

 

FEEL: You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.

 

COMPENSATION: Do not let your knees excessively bend or your heels touch the ground, stay strong with your quad’s and bounce on the balls of your feet.
Pogos - Transverse
HOW:  Get set up in a standing position. Begin this exercise by bouncing on the balls rotating from one side to the other. Think of yourself as a rubber band or a spring loaded coil. Be bouncy!

 

FEEL:  You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.

 

COMPENSATION:  Do not let your knees excessively bend or your heels touch the ground, stay strong with your quad’s and bounce on the balls of your feet.
Snap Down - Single Contact
HOW: Begin in a standing position with your arms up over your head and your toes pushing into the ground raising your heels up becoming as tall as you can. From this position, bend your knees and begin to hinge forward at your hips absorbing. Return to the starting position and repeat. 

 

FEEL: You should feel the muscles in your lower body working. 

 

COMPENSATION: Start with your arms and knees fully straightened out. Keep a stable balance as you squat down and briefly hold that end position, don’t go too fast and become off balanced. Keep your chest up.

 

For a detailed video on landing mechanics, click here: https://youtu.be/RThUCYRDyZw
Snap Down
HOW: Begin in a standing position with your arms up over your head and your toes pushing into the ground raising your heels up becoming as tall as you can. From this position, perform a small hop with both feet slightly coming off of the ground. As you land, bend your knees and begin to hinge forward at your hips absorbing the landing. Return to the starting position and repeat. 

 

FEEL: You should feel the muscles in your lower body working. 

 

COMPENSATION: Start with your arms and knees fully straightened out. Keep a stable balance as you land and briefly hold that end position, don’t go too fast and become off balanced. Keep your chest up. 

 

For a detailed video on landing mechanics, click here: https://youtu.be/RThUCYRDyZw
Two To One Snap Down
HOW: Begin in a standing position. Raise both hands overhead and push into the ground all the way raising your heels all the way up. From here, throw your hands down, shift your body weight to one leg and bend that knee, push back the other, and hinge forward at the waist. You want to perform this all in one motion in a quick, powerful motion absorbing the weight as you bend the knee shifting your weight to the one leg. 

 

FEEL: You should feel your leg muscles working. 

 

COMPENSATION: Keep your chest up as you hinge forward at the waist.
Diagonal Bound
HOW: Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Push into the ground, and hop in a forward diagonal motion landing with the opposite leg. Pause after landing, then perform the same forward diagonal hop with that leg. Do this for the prescribed amount of reps. 

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal is to absorb as much of the landing forces as you can and land softly. That means that you want your hips and knees to bend as much as they need to, to absorb the force. If you do not let them bend much, you will land “stiff” and hard. Let your hips go back and while keeping your chest up to help absorb the forces. Your toes should touch the ground first when you land and quickly your heels will follow. You should land in a “ready position” like you would if you were playing sports, with your weight ever so slightly forward on the balls of your feet. You should not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here: https://www.youtube.com/watch?v=6RCOGM5tZRM
Forward Bound
HOW: Start in a standing athletic position. Shift your bodyweight to one side, then jump forward and land on the opposite foot.  Land softly and by bending at your hips, knee, and ankle slightly by performing a small squat on the landing leg. Stay strong in the hip, knee, and ankle as you land. Then, push off with that leg and land back on your other leg, where you started. Repeat this going forward.

 

FEEL: You should feel this in your glutes, quadriceps, and calf muscles. 

 

COMPENSATION: Don’t let your knee cave in as your land, keep it straight.  Don’t arch your back as you hop forward.
Lateral Bound
HOW: Shift your weight to one leg with your knee slightly bent and the other leg off of the ground. Slightly bend down and push into the ground, jump to the side landing on the opposite leg. Get your balance, pause, and jump back to the other leg going back into the starting position. 

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal is to absorb as much of the landing forces as you can and land softly. That means that you want your hips and knees to bend as much as they need to, to absorb the force. If you do not let them bend much, you will land “stiff” and hard. Let your hips go back and while keeping your chest up to help absorb the forces. Your toes should touch the ground first when you land and quickly your heels will follow. You should land in a “ready position” like you would if you were playing sports, with your weight ever so slightly forward on the balls of your feet. You should not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here: https://www.youtube.com/watch?v=6RCOGM5tZRM
Single Leg Woodpecker
HOW: Get set up balancing on one leg with good arch position. Begin the exercise by leaning forward and shifting your weight and center of gravity towards your toes. Go just until the point that you can control and not let your heel lift off the ground. Push the front of your foot into the ground to return to starting position and repeat.

 

FEEL: This should feel like a control exercise, specifically your calf and foot muscles working to control your center of gravity shifting forward. You should also feel your calf and foot intrinsic muscles working to return your body to starting position.

 

COMPENSATION: Keep your body straight, don’t fold at your hips or arch your back with this exercise. Use your calf and foot muscles to do the work.
Single Leg Balance - Horizontal Head Turn, Foam Pad
HOW:  Position yourself standing in a corner with your back to it, or with a wall, chair, or sturdy object near you. Pick up one foot and balance on the leg that is in contact with the ground on a foam pad or unstable surface like a pillow. While maintaining your balance, turn your head horizontally side-to-side .

 

FEEL:  You should feel like your balance is being challenged. You will also feel your foot, arch, calf, and hip muscles challenged here.

 

COMPENSATION:  Try not to lose your posture and excessively lean forward/backward or side to side. If you lose your balance it is ok, take a step and get back to starting position. Do not allow yourself to fall or take the risk of injuring yourself.
Single Leg Balance - Ball Toss Lateral, Foam Pad
HOW: Place a foam pad on the ground near a wall. Stand on the pad with the leg closest to the wall with a ball in your hands. While balancing on the pad with a slight bend in your knee, toss the ball into the wall and play catch with it. Keep your hips facing forward as you throw the ball. The farther you are away from the wall the harder it will be. 

 

FEEL: You should feel your lower leg and foot muscles working. 

 

COMPENSATION: Keep your hips facing forward, don’t rotate your whole body while throwing the ball.
Multidirectional Ankle Motion - Toe Tap
HOW: Get set up standing on a firm surface with adequate space around you. With this exercise, imagine you are standing in the middle of a phone pad on #5. Begin the exercise by toe tapping on #1-9 while maintaining all your weight on one foot with the heel flat, staying on #5, tap each number and return to starting position. See the video for details, tips, and how to perform the movements.

 

FEEL: This should feel like you’re promoting and controlling motion at your foot/ankle that you do not step with. Your foot, calf, and hip muscles will be working with this exercise.

 

COMPENSATION: Maintain good balance. Do not let your heel or the knuckle of your big toe lift off the ground. Maintain good arch position.
[login_in_checkout]