Name: Playbook - Klabera Komini - Ankle Strength
Uploaded: 2024-04-08T22:00:58.098Z
Duration: 25 min
Description: Ankle Strength

It was easy until I got the Pliés then it was more challenging than I expected, but in a good way!

Abby

I’ve never used some of those muscles before, so it was difficult but I love it. Feels like I’ve discovered new world for me 🫶🏻 thank you

Liene

Aldona Elwira

Ankle strength DRILLS! 

the rep ranges are recommendations. Please change as necessary. 🙌🏼

If you see 4 sets - that means 2 sets on each side! 

You will need a long band and ball of sort for this one! No ball? Just do regular calf raises in place ☺️

Enjoy!

Sit back in deep squat 
Pull arms down and back 
Stand up tall and come up to balls of your feet 
Bring arms overhead 
Drop back down to squat

Squat to calf raise

Start by standing tall and holding onto wall or object 
Drive heels into ground and lift toes off the floor 
Repeat

Standing toe raise

Place a ball or yoga block right above ankles 
Keep tension and squeeze the ball as you rise to the ball of your foot 
Lower slowly. Repeat

IS - calf raise - ball squeeze

Place band around one foot 
Lift leg slight off the ground 
Alternating your toes pointing inwards and outwards

Ankle rotation - banded

Start with band around mid feet 
Extend both legs outwards and keep back flat (sit upright) 
Pull band towards body for tension
Alternate flexing and pointing toes

Ankle flexion - banded

IS - Plié & lateral extension

Start in a static lunge position 
Left front heel and lower back down 
Repeat

Lunge heel raise

Hold onto walk or object and stagger your stance with back foot on ball of the foot 
Lift front toes upwards
Keeping your knees stable lower as far as body allows

Ankle & Knee stability work

Start in lunging position
Lift heel on front leg 
Hold & lock in your core

IS - isometric hold lunge

Ankle Strength

Such a nice stretching after my off-ice jumping today. Thanks ♥️

Inessa

Cool Down Stretch

Whew, needed more than a bench on one side for the pistol squats, but I got it done. 🙌🏻

Joanna

Single leg strength (sit spin)

Quick Dynamic Stretch - Warmup

Great, ran through this 10mins after waking, really loosened me up, I feel and move like I have been up for hours

John Hudd

Zoja

Beillman Drills

Cassidy

Layback Drills

Caitlin

Aleksandra

Movement & Fluidity Work 1

Perfect set for a quick session post skate before work! 🙌🏻

Knee & Ankle Strength & Stability

Single leg work

Really good stretch to prepare for workouts

Pollyane

thank you for this routine. After 2 days of cleaning at my sick father-in-law's house + training on the ice, one week before my biggest competition of the season, I had a lot of tension. I was in pain everywhere, I already feel free of some tension. Thanks a lot !! 
Vero, adult skater 42 years old 😉

Véronique

Skater Stretch - Full Body

Lower Body Activation

Explosive work

Spiral Drills

Audrey

Great workout. My glutes are feeling it 😅

Lilah

Lower Body - Glute Focus

Getting better and better each time. 🙌🏻

Love the skater strength series! This workout was good to work on isometric balance, a good add on to another workout!

Marie Michelle Voyer

Unilateral Work

Bruno

Quite challenging! Definitely a burner 🔥 I can’t do all 3 sets yet but I’m working on it 💪🏻

Brilliant workout. Could really feel the burn 🔥

Skater Ab Lines

Janey

Mariana

The leg kicks were hard, but I do feel warmed up.

Evelyne

Skater Off Ice Warmup

Love love love, my hips feel buttery soft after and I feel stronger every time I repeat this one! If you have tight hips like me, I recommend doing half frog rotations instead of a full frog one!

Hip Strength

Ab lines & Glute strength

Check Out Position/Extension Work

Core Work - Plank Focus

Beginner balance

Awesome! Love the 20-min exercise format with figure skating specific stretching🥰

Ewelina 

Hips - Turnout focus

Spread Eagle work

Spiral STRENGTH & balance

Quick warmup

It was a good sesh but I hope there was an alternative move, like for the glute bridges but that’s just a personal opinion. Overall amazing workout ☺️

Abbygale

Glute & Hip Activation - warm up

I had to incorporate some forward folds (stand and touch my toes basically) to stretch my knees and help loosen up the rest of my body in between some of these steps, but this was such a good warm up activity! I’m keeping this in my rotation for sure!

Ashley

I absolutely needed an ankle mobility workout in my life! I recommend massaging/rolling your calf muscles before doing this one, it will help you get more range of motion!

Ankle Mobility Drills

Wow, this is a good one! 🫀 Especially good for an off-ice session, love love love!

Ankle Strength

Community

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