Name: Playbook - Jake Parenteau - Lower Body Mobility - Ankle Focus
Uploaded: 2022-08-03T12:03:47.643Z
Duration: 20 min
Description: Lower Body Mobility - Ankle Focus

Ankle Mobility Routine to effectively warm up, strengthen and gain mobility!

Plant your opposite foot and put the majority of the weight on the lacrosse ball with the other foot. From there roll your foot on the lacrosse ball. Focus on tender spots to help loosen the bottom of your feet
 - Start with your left foot planted and right foot on the lacrosse ball
- switch feet once done once completed on the once side

Lacrosse Ball Roll Out

Plant heal on the ground, put your lacrosse ball on the front ball of your foot and with as much pressure as you can move the ball from your big toe all the way to your pinky toe.
- focus on your foot wrapping around the ball

Planted Heal Lacrosse Ball Roll - ball of foot

Plant heal on the ground, put your lacrosse ball on the Arch of your foot and with as much pressure as you can move the ball from side to side

Planted Heal Lacrosse Ball Roll Out - Arch

Plant your toes out from and place the lacrosse ball on the inside of your heal and move side to side. After 30 seconds, finish off with a full foot roll out. Focus on any tender spots

Planted Toes Lacrosse Ball Roll Out - Heal

Place your big Toe on the lacrosse ball and keep your other 4 toes planted on the ground. Focus on lifting your heal up and tracking your knee over your big toe.
- Both legs

Lacrosse Ball Big Toe Stretch

Have your feet shoulder with apart and place the band around each of your big toes. Start by lifting your big toes up while keeping your other 4 toes planted on the ground and alternate by planting your big toes back on the ground and lifting your other 4 toes off the ground

Banded Toe Raises

Start with your left foot planted on the ground and raise your right leg up slightly, make sure to keep your leg straight. Focus on being slow and in control, gaining as much movement as you can in each direction.
- down and up = 1 rep

Ankle Dorsi and Plantar Flexion

Keep your leg straight out and rotate your ankle with as much flexion in each direction as you can. Focus on keeping your knee cap pointed up with zero movement. All of your movement and rotation should come from your ankle

- x10 circles in each direction

Open Kinetic Chain Circles - Ankle

Tuck your toes just behind your planted foots heal. Keep them tucked as you rotate your ankle to make big circles. Feel the flexion in each direction for a proper stretch.

- x10 circles in each direction

Closed Kinetic Chain Circles - Ankle

Keep your feet shoulder with apart. Roll your ankle outward with as much weight as you can on your foot to feel a nice stretch.

- x10 on each foot

Ankle Roll - Eversion

Keep your feet shoulder with apart. Roll your ankle inward with as much weight as you can on your foot to feel a nice stretch.

- x10 on each foot

Ankle Roll - Inversion

Feet shoulder with apart. Focus on being slow and in control. Utilize those toes and lift up as high as you can and slowly come down to kiss your heals on the ground.

You may use a balance stick or a wall to help with balance

Calf Raises - Neutral Stance

Rotate your toes inward and shift your heals 45 degrees outward. Focus on being slow and in control. Utilize those toes and lift up as high as you can and slowly come down to kiss your heals on the ground.

You may use a balance stick or a walk to help with balance

Calf Raises - Toes Pointed In

Keep your heals planted. Rotate each foot 45 degrees to the outside. Focus on being slow and in control. Utilize those toes and lift up as high as you can and slowly come down to kiss your heals on the ground.

You may use a balance stick or a wall to help with balance

Calf Raises - Toes Pointed Out

In a seated position place a lacrosse ball under your calf muscle (you can use a towel or roller here as well) utilizing your resistance band, wrap it around the ball of your foot. Using the band create as much resistance as possible while moving through your Flexion 

- x10 on each foot

Ankle Band Flexion

In a seated position place a lacrosse ball under your calf muscle (you can use a towel or roller here as well) utilizing your resistance band, wrap it around the ball of your foot. Using the band create as much resistance as possible while moving your ankle in a big circle to the outside and than to the inside

- x10 in each direction

Ankle Band Circles

Grab your balance stick and lacrosse ball. Place the lacrosse ball in between both of your heals. Keep pressure on the ball while you raise your heals in the air. 

- x10 or until failure

Lacrosse Ball Calf Raises

Grab your balance beam, balance stick and lacrosse ball. Place the lacrosse ball in between both of your heals. Keep pressure on the ball while you raise your heals in the air. Make sure the beam is placed on the front ball of each foot and wrap your toes around the beam. 

- x10 or until failure