Squat Class
Ankles
Ankle Mobility Test
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Points to note in this video:
- Perform this test in a kneeling position
- Start with your toe against the wall and move back 1″ each time you successfully touch you knee to the wall
- Continue until you can no longer touch your knee to the wall with your heel remaining on the ground
- You should have around 4″ (but watch the video for details)
Ankle Drill 1
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Points to note in this video:
- Sometimes ankle mobility is caused by stiffness of the joint
- Having the band below the ankle helps place the band in the correct place and distract the joint
- You must decrease load through the ankle you are working on, otherwise the joint gets compressed
Ankle Drill 2
<iframe src="https://player.vimeo.com/video/248422637" width="640" height="360" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>
Points to note in this video:
- This drill helps mobility and control of joint positions
- Go slow and make sure to bend your knee on the way down
- The heel should drop
- This is not a passive drill