Name: Playbook - TrickStrong RX - W1/D3 Power
Uploaded: 2023-11-08T15:55:23.216Z
Duration: 45 min
Description: W1/D3 Power

Just finished day 3 and I can already feel a difference with my ankle health. All of these exercises support safe landings and control with your body, which usually gets missed when training. Highly recommend 🙌🏻

Keith Weagle

Get warm! Perform as many as you can for 30 seconds in each direction.

This is a common exercise to perform early on in the rehab process to improve strength, endurance and control of the muscles that stabilize the foot and ankle.

4 Way Ankle - Dorsiflexion, Banded

4 Way Ankle - Plantarflexion, Banded

4 Way Ankle - Inversion, Banded

4 Way Ankle - Eversion, Banded

4 Way Resistance Burner

The triple extension is an important exercise that teaches us proper pushoff mechanics. In the Triple Extension, we extend through the hip, knee and ankle in a way that is extremely stable and efficient. This allows us to generate the most power as well as prevent injury at push off. 

For this variation, we are directing our force into the wall. This should feel like trying to shove the wall while keeping your arm in the same spot. Be sure the wall is safe and sturdy before trying this.

Lateral Triple Extension - Wall

The triple extension is an important exercise that teaches us proper pushoff mechanics. In the Triple Extension, we extend through the hip, knee and ankle in a way that is extremely stable and efficient. This allows us to generate the most power as well as prevent injury at push off.

Medial Triple Extension - Wall

Triple flexion is the combined motion of hip, knee and ankle flexion. This is an important pattern to develop knee drive in any athletic movement, including sprinting, kicking and of course many movements in tricking. 

We use triple flexion all the time in tricking to generate force in kicks or transitional skills. 
The muscles involved in triple flexion also help to absorb shock and decelerating us during takeoffs and landings.

On the stance leg, it improves stability massively not only through muscular endurance work, but improved coordination and proprioceptive input.

Triple Flexion - Banded

Jump squats are amazing for building leg strength, stability and explosiveness. The goal is to land centered over your foot with good landing mechanics: 

Absorb landing by bending at the hip, knee and ankle with core braced. With this single leg variation, it is even more important (and difficult) to keep the trunk level.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability. This is critical for improving performance and longevity.

Jump Squat - Single Leg

Hops are amazing for building leg strength, stability and explosiveness. The goal is to land centered over your foot with good landing mechanics: 

Absorb landing by bending at the hip, knee and ankle with core braced. With this single leg variation, it is even more important (and difficult) to maintain proper alignment. If you find yourself landing with poor form, reduce the side hop height or distance until you're in control.

Stick landing for 3 seconds before standing. This solidifies good landing technique and deceleration ability. This is critical for improving performance and longevity.

Side Hop - Single Leg

Knee To Wall Taps are great for ankle mobility. They help us to create stability and control within our movement.

This is where flexibility and mobility differ. The former is just a position you can get to, while the latter is a movement you OWN. 

Notice the direction of the toes here. They are pointing forward, which encourages us to move through our ankle joint rather than our foot.

Shifting your weight to the front leg loads your foot and ankle more and enhances the benefits if you can tolerate it. If this is too much, you can start by shifting your weight more towards the back leg or by doing this same motion from a kneeling lunge position.

The wall gives us a goal to reach that can be measured over time and can guide us in going just far enough. We want to avoid letting the heel come up off of the ground.

Knee to Wall Taps

Downward dog is one of my favorite stretches as it hits so many important areas that tend to be restricted due to frequent sitting and poor posture. The downward dog addresses thoracic, hamstring and calf mobility and gives us some traction, or space to our spine. You can also improve shoulder stability by holding this position. 

Start on all fours, and press up to your feet while keeping your hands in contact with the floor. 

Press your chest towards your legs and let the neck hang loosely to get that spinal traction and thoracic mobility we talked about. 

Pedaling your feet and walking your feet out are both ways to increase stretch felt at the calf. Walk your hands towards your legs to focus more on hamstring lengthening. 

As with most of our mobility exercises, I really want you guys to explore the movement and spend time with each restriction that you find.

Downward Dog

W1/D3 Power

Matthew

Ethan

Good one! Didn't have access to a kettle bell, had to skip that portion 😅

Effa

W1/D1 Strength/Stability (A)

Sagi

W1/D5 Strength/Stability (B)

You should add the time per set for the ladder drills, otherwise great. This seemed a lot quicker than the previous days

W1/D3 Power

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