Name: Playbook - TrickStrong RX - Six Pack Feet (Foot Core Training)
Uploaded: 2023-11-29T19:22:50.739Z
Duration: 20 min
Description: Six Pack Feet (Foot Core Training)

My feet loved it. Doing this often for sure

Carlos Camacho

Ethan

Try our new program and get SIX PACK 💪 ... Feet?

Join us as we explore the science behind 'Six Pack Feet' and how it can improve your vertical jump, stability in takeoffs, landings, and boost overall performance as a tricking/movement athlete 🔥

As athletes, our feet are the foundation of our movements. They absorb landings, produce power in takeoffs and support our bodies in everyday life. That's why it's crucial to maintain strong and healthy feet, starting with the muscles within the arch 🦶

📚Research shows that strengthening the intrinsic foot muscles can improve muscle strength, vertical leap height, sprint speeds, ground contact times, foot arch shape and many other aspects of movement performance. We can also reduce the risk of injury to the feet, ankles, knees, hips and spine. And because tricking athletes often train barefoot, it's essential for us to focus on maintaining our foot health ✅

Six Pack Feet includes a variety of exercises to target the intrinsic foot muscles, starting with a warm-up and progressing to a main routine. We recommend performing the routine 3x/week for eight weeks to see the best results 📈

These exercises require minimal space and equipment - making them perfect to fit in as part of a warmup or cooldown ⏳

Creating a strong and stable base starts from the ground up. Unlock the full potential of your lower body with Six Pack Feet 🔥

Get some blood flow and activation into those feet!

HOW TO PERFORM

1. Find a lacrosse/tennis ball or something similar in density.

2. Slowly slide your foot on the ball throughout the foot sole from the heel to the toes.

3. Shift your weight onto your foot for a deeper release in the plantar muscles.

4. Perform for 30-60 seconds on each foot.

BENEFITS
Like how we may use a foam roller for our legs before a lower body workout, we can do the same for our feet. Massaging the plantar foot muscles can provide several benefits, including improved circulation, relaxation, reduced muscle tension and soreness, enhanced flexibility, increased proprioception, and stress relief. Regular plantar foot massage can help alleviate discomfort and pain associated with conditions such as plantar fasciitis, arch pain, or muscle imbalances in the feet.

Foot Rolling

HOW TO PERFORM

1. Stand with your back against a wall
2. Keep a stable base and alignment through your body
3. With the heel fixed, lift your toes towards your shin

Optional modifications: Single Leg Raise

BENEFITS

This specifically targets the anterior tibialis muscle, which is responsible for dorsiflexion, pulling the foot and toes upwards, and braking mechanics when we land. Benefits of anterior tibialis raise exercises may include improved foot and ankle stability, enhanced balance, better gait mechanics, injury prevention, and rehabilitation from conditions such as shin splints or ankle sprains.

Anterior Tibialis Raises (Single OR Double leg)

HOW TO PERFORM

1. Find a stable surface (can use a slant board)

2. Lift non-working leg (for SL calf raise)

3. Keep your core engaged & maintain good posture

4. Rise up onto the ball of your working foot, lifting your heel as high as you can.

5. Focus on pushing through the big toe throughout rep

6. Hold the raised position for a moment, then slowly lower your heel back down towards the ground, maintaining control.

7. Perform 10 reps per side

Optional modifications: Calf Raise with both legs. Weighted calf raise

BENEFITS:
Calf raises primarily target the gastrocnemius, soleus, and posterior tibialis. The posterior tib plays a key role in supporting the arch of the foot and controlling foot and ankle movements. Weakness or dysfunction of this muscle can contribute to foot and ankle problems. Proper strengthening of the posterior tibialis muscle can help maintain foot and ankle health and function.

Calf Raises (Single OR Double leg)

HOW TO PERFORM
1. Sit with knees at a 90 degree angle. Standing is a progression.
2. Roll the bottom of your left foot inward (invert)
3. Simultaneously roll the bottom of your right foot outward (evert)
4. Repeat in the opposite direction in order to complete one rep
5. Perform 10 repetitions total

BENEFTIS:

Ankle inversion and eversion mobility are essential for normal foot and ankle function, including improved balance, smooth gait mechanics, proprioception, adaptability to surfaces, and lower leg muscle coordination. This may help prevent injuries such as lateral ankle inversion sprains, which are the most common types of ankle sprains to occur.

Foot Rocks (Inversion/Eversion)

HOW TO PERFORM

1. Sit down on a chair or bench.
2. Place your feet flat on the ground, hip-width apart.
3. Lift all your toes off the ground, keeping your heels firmly planted.
4. Hold the top position for 1 second.
5. Lower your toes back down to the ground with control.
6. Repeat this movement for 10-15 repetitions.

BENEFITS

We are often limited in toe extension range of motion, which can play a role in foot dysfunction and pain. Active Toe Extensions will help improve the strength, flexibility and coordination of your foot muscles and plantar fascia. 

This exercise can help prevent or alleviate foot problems such as plantar fasciitis, foot sprains, metatarsalgia, and neuromas. Additionally, strengthening your foot muscles can improve your balance and stability, which can benefit your overall athletic performance.

Active Toe Extensions

HOW TO PERFROM

1. Lean against a wall using your hands
2. Step one leg backwards to that you are in a split stance
3. Keep the toes in your back leg anchored into the ground
4. Shift your weight from big toe to little toe. 
5. Control the load on your toes by pushing your knee forward/backwards (more/less pressure) or by shifting your body weight into the back/front leg (more/less pressure). 
6. Be sure to not let the toes roll off the ground
7. Perform for 10 repetitions on both feet

BENEFTIS

This mobility exercise focuses on toe extension. This can lead to better foot function, enhanced balance, improved gait mechanics, and reduced risk of foot and ankle injuries associated with limited toe mobility, such as toe pain, plantar fasciitis, or bunions.

Toe Extension Rocks

Six Pack Feet Warmup

HOW TO PERFORM

1. While sitting, attach a loop resistance band around the forefoot

2. Perform ankle eversion by rotating the working foot away from the stationary foot. Think about scooping the foot so the bottom of your foot would show from a side view.

3. Return to the starting position in a controlled motion

4.Repeat for 10 repetitions and perform on both sides

Optional modifications: No band, Standing with a band

BENEFITS

This exercise target the muscles responsible for eversion, such as the peroneus longus and peroneus brevis, which play a key role in ankle stability and proper foot mechanics. Benefits of eversion exercises may include improved ankle stability, enhanced balance, better gait mechanics, increased proprioception, injury prevention, and rehabilitation from conditions such as ankle sprains or imbalances.

Banded Ankle Eversion

HOW TO PERFORM

1, Use an object such as a towel, small ball, or anything simple to grab.

2. While seated, place the object underneath the toes, specifically under your big toe.

3. Grab & hold your object with your toes, emphasizing the flexion of the big toe.

4. Raise it from the floor and hold for 5 sec. 

5. Lower & release the object back to it’s original position before performing the next repetition.

6. Perform 5 reps on each foot

BENEFITS

This primarily targets the intrinsic muscles of the foot. These muscles are responsible for controlling the movement & stability of the foot. By actively engaging these muscles, we can improve toe strength, enhance arch stability, improve balance, increase proprioception, and improve gait mechanics. 

The ability to push through the big toe during a jump is crucial for proper biomechanics and efficient force transfer. The big toe acts as a key stabilizer and lever during activities such as jumping, providing a stable base for propulsion.

Toe Grab (Big Toe Bias)

HOW TO PERFORM

1, Use an object such as a towel, small ball, or anything simple to grab.

2. While seated, place the object underneath the toes, specifically under your little toe.

3. Grab & hold your object with your toes, emphasizing the flexion of the big toe.

4. Raise it from the floor and hold for 5 sec. 

5. Lower & release the object back to it’s original position before performing the next repetition.

6. Perform 5 reps on each foot

BENEFITS

This primarily targets the intrinsic muscles of the foot. These muscles are responsible for controlling the movement & stability of the foot. By actively engaging these muscles, we can improve toe strength, enhance arch stability, improve balance, increase proprioception, and improve gait mechanics. 

The little toes play a role in jumping by providing additional stability and grip during takeoff and landing. They assist in maintaining balance and proprioception, and contribute to the overall push-off phase of a jump.

Toe Grab (Little Toe Bias)

HOW TO PERFORM

1. Start in a seated position with legs at a 90 deg angle

2. Squeeze the toes together for 2-3 seconds (adduction)

3. Relax the toes and return to the starting position

4. Perform for 10 reps, each side

Tips 
*You can perform with one foot at a time or both simultaneously. Whichever is more comfortable for you (try both!)
*Try to avoid excessive curling or extension of the toes
*If you are having trouble with this exercise, you can assist your toes by gently pushing them together using your fingers.
We mainly want muscle activation and it is perfectly fine if there is not a lot of movement at first! Take your time and be patient with this exercise.

Optional modifications: Assist with fingers, perform with toe spreaders (if available)

BENEFITS

Toe adduction squeezes work foot's intrinsic muscles (interossei 
& lumbrical), improving strength, coordination, stability, & balance. Strong toe adductors maintain alignment, prevent deformities, and improve arch support.

Toe Squeezes (Adduction)

HOW TO PERFORM

1. Start seated at 90 deg angle

2. Splay toes apart and hold for 2-3 seconds

3. Relax toes and return to starting position

4. Perform 10 reps 

Tips
* Perform with one or both feet at a time (preference)
* Avoid excessive toe curling or extension
* Use fingers to assist if needed
Muscle activation is the main goal. Range will improve over time!

Optional modifications: Assist with fingers

BENEFITS

Toe splaying exercises engage the intrinsic foot muscles, improving strength, coordination, stability, and balance. Strong toe abductors maintain alignment, prevent deformities, and improve arch support. They can also counteract the effects of prolonged shoe wear by restoring proper toe alignment, strengthening intrinsic foot muscles, and promoting foot stability.

Toe Splaying (Abduction)

HOW TO PERFORM
1. Sit in a chair with feet flat on the ground. Progress to standing when ready. 
2. Try to lift the arch of your foot by pulling the ball of your foot and your heel towards each other.

3. Try not to scrunch your toes or lift your heel off the ground.

4. Hold this position for 2-3 seconds before relaxing.

5. Perform 10 reps, each side

If you find it hard, you can use your fingers to help lift your arch. 
We mainly want muscle activation, so don't worry if there isn't a lot of movement at first. Be patient!

BENEFITS

This exercise can help with landing and jumping by improving foot stability and intrinsic foot muscle strength. Strong and stable feet are essential for effective weight transfer, shock absorption, and propulsion during landing and jumping activities (as well as simply standing and walking!)

Short Foot

HOW TO PERFORM

1. Place yoga blocks or books on the ground (make a safe gap as shown)

2. Position the ball of your foot and heel on the blocks, leaving your arch suspended

3. Hold for 30-45 seconds. Perform both sides.

4. Use a wall or chair for support for balance if needed.

Optional modification: Supported

BENEFITS

This exercise encourages foot stability by forcing us to remain grounded through the big toe, little toe and heel (known as the "tripod foot"). By holding this position in a single leg stance on an unstable surface, we promote foot stability, balance, and strength that transfers to everyday life and athletics. The gap further promotes arch activation as we are now forced to support our arch using muscular strength, rather than the ground to assist.

SL Balance (Gap)

HOW TO PERFORM

1. Walk while “grasping” the toes when they touch the ground.
This is similar to the toe squeeze exercise, except now we incorporate walking.

2. Hold each grasp for 3 sec

3. Focus on transferring your weight into your toes as you advance

4. Perform 10 steps with each foot

BENEFTIS
This exercise involves actively curling & squeezing the toes during walking or running to engage the muscles of the feet.

This exercise can provide several benefits, including improved toe dexterity, enhanced intrinsic foot muscle strength, increased foot stability, & improved gait mechanics. 

Strong & dexterous toes are important for maintaining proper foot alignment, distributing forces evenly during weight-bearing activities, & providing stability & balance during walking or running. 

This will help improve how efficiently we contact the ground during rebounds, takeoffs, & transitions in tricking.

Toe Grasping Walks

HOW TO PERFORM

1. Walk while “splaying” the toes when they touch the ground.
This is similar to the toe splaying exercise, except now we incorporate walking

2. Each step grasp should be held for 3 seconds.

3. Focus on transferring your weight into your toes while keeping your heels light off the ground

4. Perform 10 steps with each foot

BENEFTIS
This exercise involves actively curling & squeezing the toes during walking or running to engage the muscles of the feet.

This exercise can provide several benefits, including improved toe dexterity, enhanced intrinsic foot muscle strength, increased foot stability, & improved gait mechanics. 

Strong & dexterous toes are important for maintaining proper foot alignment, distributing forces evenly during weight-bearing activities, & providing stability & balance during walking or running. 

This will help improve how efficiently we contact the ground during rebounds, takeoffs, & transitions in tricking.

Six Pack Feet (Foot Core Training)

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