Ankle Strengthening & Mobility Routine | For Athletes & Runners
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Published 2021-05-30
Ankle Strengthening & Mobility Routine | For Athletes & Runners
• Ankle Strengthening & Mobility Routin... …
Workout Sets & Reps:
Part 1: Agility Ladder Ankle Strengthening:
Pogo hops x2reps
Single foot (right) x2reps
Single foot (left) x2reps
Single foot icky shuffle (right) x2reps
Single foot icky shuffle (left) x2reps
Lateral single foot hops (right) x2reps
Lateral single foot hops (left) x2reps
Part 2: Banded Strengthening
Tip Toe Resistance Band Walks 6reps x5yds
Single Leg RDL 3 Way Touches x4reps (two sets on each leg)
Seated Banded Plantar Flexion 3x8reps (each foot)
Seated Banded Ankle Circles 3x10reps (each foot)
Standing Dorsiflexion 3x8reps (each foot)
Part 3: Recovery & Stretches
Seated Ankle Sits x30secs-1min
Seated Toe Sits x30secs-1min
Achilles/Calf Roll Outs x10reps (both legs)
Lacrosse Ball Roll Out x1min (each foot)
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***Disclaimer: I'm a professional athlete & not a doctor or therapist. This video is simply what helped me throughout my career and now i'm sharing my knowledge. If you have any serious ankle pain, injuries, or issues I highly advise you go see a doctor before completing any of these exercises.
All Comments (21)
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Marcus. I coach youth track & field. I incorporated many of these exercises and drills over the weekend into a pre-season workout. Took a group of 10 athletes (8 - 16yrs) about 2 hours to complete. So grateful for the high quality content.
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Thank you Marcus.
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Thank you!
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Just needed this. This and the hip ones and you have both in the channel. GOAT 🐐
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Thank you sir
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Awesome workout exercise bro 💪💪💪👊
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You are a big influence to me bro now I wanna be the best wide receiver I can be but I’m skinny.
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Great video! More people need to see this
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Nice!! From vietnam
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Worth Content.
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Nice one. I'll try some of these
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Sheesh 🔥💪🏾
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New subscriber here. Watching From Barbados 🇧🇧
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23:19 bru i hit my eye 🤦🏻♂️😂 im d
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Appreciate the content man! Keep up the great work! You’re doing a lot more good than you might think!! 🙏💪🏈 🏀 👏🔥
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Bro thanks to you, my ankles aren’t destroyed
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😍😍😍😍😍😍😍😍
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Nice vid again💯🔥I rarely ever get a ankle sprain playing football, but once in a while when I play basketball outside, I like sprain my ankle but it's not a bad ankle sprain, and then I'm just playing like 5 min after. So I guess you could say I have pretty strong ankles, what do you think? And I'm probably still gonna do this workout
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How many times should i do this a week?
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Hey Marcus, should we do this everyday?
