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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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This entry was posted on Monday, July 27th, 2009 at 12:00 am and is filed under how to build muscle, injury rehab recover from injury, strength training muscle building workouts, strength training to improve athletic performance, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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

  1. Joe Hashey Says:
    July 27th, 2009 at 7:35 am

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

    Good video Smitty.

  2. Mike Stehle Says:
    July 27th, 2009 at 8:11 am

    Great stuff as usual Smitty.

  3. Jim Smith Says:
    July 27th, 2009 at 9:38 am

    Thanks Mike!

    Thanks Joe!

  4. Mike T Nelson Says:
    July 27th, 2009 at 12:40 pm

    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:
    August 1st, 2009 at 2:22 am

    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:
    December 12th, 2009 at 11:15 am

    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:
    March 25th, 2010 at 11:27 am

    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:
    May 27th, 2011 at 10:45 am

    […] 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:
    September 11th, 2011 at 12:04 am

    […] 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. […]