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Athletic Training – 3D Ankle Mobility

mobility-of-the-ankle-joint

Benefits:

By improving the mobility of the ankle, the knee (requires dynamic stability) does NOT have to absorb unnecessary forces.

Typically ankle mobility exercises are thought to be reserved to keep athletes healthy, BUT everyone can benefit from this drill prior to their workout.

Any good workout should be structured the following way:

1. Foam Roller
2. Mobility
3. Activation
4. Workout
5. Recovery / Rehab
6. Restoration

How to Perform:

Sequence:

  1. Ankle Mobility
  2. Strength / Resistance Movement
  3. Ankle Mobility
  4. Strength / Resistance Movement
  5. Ankle Mobility
  6. Strength / Resistance Movement
  7. REPEAT

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9 Responses to “Athletic Training – 3D Ankle Mobility”

  1. Joe Hashey Says:

    3d ankle mobility? That rings a bell, but I cant recall since it was sooo long ago.

    Good video Smitty.

  2. Mike Stehle Says:

    Great stuff as usual Smitty.

  3. Jim Smith Says:

    Thanks Mike!

    Thanks Joe!

  4. Mike T Nelson Says:

    Thanks for the video Smitty! 3D movement in the ankles is a VERY important concept. I seen many athletes with buggered up ankles as I am sure you do also.

    Keep in mind that

    messed up ankles = messed up hips

    due to the reflexes in the ankle that must work correctly to time the bigger muscles of the hips (glute med, hamstring, RF, psoas).

    Poor mobility in the ankles will result in poor hip strength as the brain tries to protect the ankles from injury (high impact forces esp during running).

    Stronger hips exert more force on the ankles, so the body will start to neurologically shut down the hips to save the ankles (arthrokinetic reflex).

    Great ankles = great hips!

    Rock on
    Mike T Nelson PhD(c)
    http://www.ExtremeHumanPerformance.com

  5. mogul Says:

    nice video.
    I am a skateboarder and have sprained my ankle 3 times.
    I’ll try those exercises and hope they help strengthen my
    ankles.
    Thanks

  6. LeslieW Says:

    Nice article on ankle mobility. Have you seen any of Coach Boyle’s article on the joint-by-joint approach to training?

    Here’s a blog post I wrote the other week just on training the Ankle complex:

    http://ultitraining.wordpress.com/2009/11/03/the-ankle-complex/

  7. Josh Says:

    Hi, great video, just wondering if you have any experience posterior tibial tendinitis? It’s been three years since I damaged my ankle, and I can’t seem to get it back. Any specific excersises/stretches you might recommend? Thanks for any help!

  8. 4th Quarter Training: Where athletes are created one shot at a time» Blog Archive » You can’t score if you’re not on the court Says:

    […] 3) Strength coach Jim, Diesel, Smith gives us a few more mobility exercises to try for the ankle. At one time we were alternating these exercises with the ones above, but because of time constraints, we’ve had to just focus on the ones we described above.  If we had an athlete that had extremely poor ankle health, we’d add a little more ankle-specific drills like these. Check it out here. […]

  9. Ankles and Athletes | The Official Blog of Ageless Says:

    […] 3) Strength coach Jim, Diesel, Smith gives us a few more mobility exercises to try for the ankle. At one time we were alternating these exercises with the ones above, but because of time constraints, we’ve had to just focus on the ones we described above. If we had an athlete that had extremely poor ankle health, we’d add a little more ankle-specific drills like these. Check it out here. […]

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