What can I accomplish in 30 days of training my ankles for hockey? I was shocked at what's possible in just one month. Wait until you see the results.
Ankle mobility is key for getting into a deep "crouched" position on the ice that allows you to improve your stride length. I used the Hockey Ankle Dorsiflexion Test as the benchmark at Day 1 and Day 30 and was blown away by the improvements.
How to do the Ankle Dorsiflexion Test:
1 - Get into a half-kneeling position
2 - Lunge forward trying to touch your knee to the wall while keeping your heel on the ground (must be able to apply pressure in the heel)
3 - Move back until you find the furthest away you can touch the wall and mark it with a piece of tape
4 - Measure the distance and see if you get 4" or more for a passing grade
Video Timestamps:
0:00 - Intro
0:30 - Why Ankles Are Important
1:40 - The Challenge
3:05 - The Results
4:05 - Mobility Routine
Ankle Mobility Routine:
Toes Elevated Squats x 10
Tibialis Raise x 15-20
Single-Leg Wall Ankle Pumps x 10-15/leg
Half-Kneeling Ankle Glides x 10/leg
**Include this as part of your warm-up or cool down
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8 июн 2024
