Improve your ankle mobility for more power in your shots and more
Ankle mobility is key to all shots and by improving your ankle mobility can help your sprints and change of direction around the court. Also with a mobile ankle can help with increased leg drive in shots and help produce greater force into the shot and help with balance for execution of a shot (fine skill)
Are my ankles Mobile …(self screen)
To check them ideally go to a physiotherapist and they can screen you. To self screen you can get a ruler and put it against the wall measure the distance from the wall required to meet the knee on the wall from a standing position to the knee touching the wall. The foot must stay on the floor as the heel will be tempted to lift off the floor.
Ankle Mobility Program…
Exercise 1 – Standing leg squat. stand on 1 leg and lower yourself as if you are sitting into a chair.
Exercise 2 – Resistance Band Toe Flex. Hold a band or towel under the foot and point towards and away from the body with a straight leg
Exercise 3 – Calf raises on a step. heel off the step and go up and down
Exercise 4 – Ankle roles. Role in and out . Then stand so you have a neutral standing position