Name: Playbook - TrickStrong RX - W2/D1 Strength/Stability (A)
Uploaded: 2023-11-08T15:55:23.410Z
Duration: 45 min
Description: W2/D1 Strength/Stability (A)

Ethan

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

If you haven't been doing single leg calf raises, you will feel the difference not only in your calf, but in your foot and hip muscles as well. This is excellent for functional carryover to athletics as we are often pushing off on one leg.

Lower slowly (5 sec) in the eccentric calf raise. 

Stress the negative by lowering slowly and past neutral by using a step, stair or slant board. 

This is great for injury prevention because it begins to mimic controlling landings and decelerating from cuts and pivots. 

Research shows eccentric exercises are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Early on, using the minimum necessary hand assistance is a good way to build up to doing it without support.

Single Leg Calf Raise - Eccentric, KB, Slant Board

The anterior tibialis muscle is important for foot and ankle stability. It has a massive role in decelerating us so we can convert our momentum from a horizontal run to a jump. We do this a lot in tricking during pivots. 

When contacting heel first, the anterior tibialis must slow the foot down so it can hit the floor with control. If its weak, we have "no brakes" and tend to get excess stress on the knees and hips to control that momentum.

For this exercise, try to raise your toes as high as possible and actively squeeze your shin muscles at the top of each rep. Lower with control.

If kettlebells aren't an option, do them standing against a wall. You can also try to (safely!) tie a dumbbell or plate to the bottom of your foot.

Anterior Tibialis Raise - KB

This exercise uses external band resistance to increase stability demands. 
The band will mimic an outside force and is great in improving stability, control and proprioception in the foot and ankle. 

This band orientation is great for targeting the posterior tibialis which supports our arch and assists the calf in plantarflexion (the motion of pointing your foot). 

If doing this exercise with two legs is too easy, try using 2 legs to rise while lowering with control on one leg. You can also try it single leg.

Calf Raise - Medial Banded

This exercise uses external band resistance to increase stability demands. 
The band will mimic an outside force and is great in improving stability, control and proprioception in the foot and ankle. 

This band orientation is great for targeting the peroneal group which helps to prevent lateral ankle sprains (a "rolled" ankle). 

If doing this exercise with two legs is too easy, try using 2 legs to rise while lowering with control on one leg. You can also try it single leg.

Calf Raise - Lateral Banded

Walking backwards trains our ability to decelerate our body. Think about it - would you drive a car without brakes? 

Resisting a backwards walk (using a band or sled) allows us to improve ankle mobility while loading the lower extremity (especially quads and calves) in a way that improves our coordination and athleticism.

Backwards Walking - Banded

Calf stretching is useful in improving ankle dorsiflexion ROM if your restriction is coming from the gastrocnemius or soleus muscles. 

If you have a joint restriction, or pinching in front of ankle, I recommend you watch our banded ankle mobilization video to target joint restrictions.

For effective calf stretching, we need to target both muscles, the gastrocnemius and the soleus as either of them can be restricted.

They are both plantarflexors, but since the bigger gastrocnemius crosses the knee, that is the primary muscle you will be stretching with your knee straight.

The soleus is best stretched from a bent knee position.

Slant boards are really useful in stretching the calf as we can get more of our body weight over our foot. Lean into the wall for best results!

Calf Stretching - Gastrocnemius, Slant Board, Single Leg

Calf Stretching - Soleus, Slant Board

W2/D1 Strength/Stability (A)

Matthew

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

Effa

W1/D1 Strength/Stability (A)

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

W1/D3 Power

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

W2/D1 Strength/Stability (A)

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