Everything you need to know about how to wobble board to improve ankle strength in 4 steps: 1. 10-10-10… Method: If just starting out, only focus on up and down, and side to side reps. 1 rep = back and forth. This way, you can build a base before worrying about semi-circles - which require more strength, technique, and mobility. Once ready for semi-circles, add them to the mix by performing 10 reps up and down, 10 reps side to side, 10 reps inside semi-circle, 10 reps outside semi-circle, and repeat. Remember - this is all one set for one leg, the volume and fatigue adds up very quickly. 2. Non-Slip Surface: Turf is best, but if turf is unavailable, a thick towel or yoga mat will do the trick. In addition to preventing the actual board from slipping, you don’t want your foot to slip on the board either - which is why wearing shoes is recommended. Low top shoes are best since high top shoes can interfere with ankle movement. Yes normally working out barefoot or in socks is preferred, but this exercise requires the friction from shoes. 3. Take Balance Out: Too often, I see people trying to perform a free-standing wobble board, or gently grazing a wall with finger tips. This is NOT ideal. We can work on our balance with other methods. Additionally, building your isolation ankle strength here will improve those other balance exercises significantly. 4. Foot Placement: Place your foot slightly inside center from a horizontal orientation. It is fine to have your foot in absolute center from a vertical orientation. Our ankles can go into inversion (outside side motion) for a total of ~30 degrees, but only evert (inside side motion) ~18 degrees. To compensate for this, place your foot slightly inside of horizontal center. Wobble board has a lot of nuance to be performed correctly. Let me know if you have any questions!
What do you do to ensure you’re only working the ankle? Are you putting pressure on the big toe for toe extension, contracting the tibialis and the quad to lock in the knee for a straight leg. Are you also contracting the glutes?
I just recently twisted my ankle so using this board actually helps getting motion back into your ankle after removing the cast which speeds up the recovery process and makes you 2 times stronger with your ankles than you were before. Thanks for the guide!
The wild thing about this video dropping right now is that my board just came in from your previous video and I was trying to figure out how to use it. I wasn’t doing great and BOOM you drop the guide. Thank you 🙏🏻
Just bought one and I can’t even do it in a straight leg yet. My perineals have suffered since my ankle ligament sprain so trying to get back to my best with this one 💪🏾
I’m a soccer player and have recently sprained my ankle a few weeks ago. It’s nearly fully healed now but the main concern is that my ankle is lacking a huge range of motion and flexibility. For example, my foot cannot go down all the way for plantar flexion and dorsiflexion is a bit compromised as well. Inversion and eversion comes the easiest for me due to repeated exercises. Are there any exercises and methods that improve the range of motion in plantar flexion and dorsiflexion?
I got my board, couple questions please. Does the leg need to be straight? And when counting to 10 is one point and flex 1 or point is 1 flex is 2 if that makes sense
