½ kneel ankle mobility - improvement warrior fitness · ½ kneel ankle mobility! purpose! • to...
Post on 31-Jan-2021
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½ Kneel Ankle Mobility Purpose • To improve ankle mobility into dorsiflexion.
Procedure
• Get into a half kneel position with one knee bent in front of the body for support
• Place dowel rod outside the front foot • Place the weight on your front heel, and
gently glide the knee forward. • Pulse in and out of this position several
times. • When you can no longer keep the weight
on your heel, or you feel the • weight shifting towards the inside of
your foot, stop the drill and repeat on the opposite side.
Coaching Cue
• This is a mobility drill, NOT a stretch. You may not “feel” much of anything.
• Keep the weight on the heel, and towards the outside of the foot
• throughout. Targeted Area • Ankle
Regression/Progression • Variations •
Contraindication • Pain
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