• Complete this movement on an elevated surface. To do, stand to the balls of your feet with both feet- not to your toes. From there, lift one foot and lower down for 3 seconds on one leg. At the bottom, bring your knee as far forward on the working leg as possible. Once the end range is achieved, bring the non-working leg down, bend the knee, and rise back to start on two legs.
    • The key with this movement is to get the knee as far forward as possible while keeping the heel off of the floor.
  2. Ankle Dorsiflexion PAILS/RAILS
    • This type of stretching comes from the Functional Range Conditioning course. FRC focuses on building strength in the end ranges of joints and tissues. For ankle dorsiflexion, bring one knee over the toe while either sitting on the other leg or bring the dorsiflexed leg on a bench. From there, push your knee over your toe and hold for 2:00. After 2:00, hold the range of motion and drive your toes/feet into the floor for 10s trying to bring the intensity from 0-100%. After 10s, pull your knee further forward and lift your toes for 10s. Repeat the push and pull sequence 1-2 more times. After, hold the range of motion for 2:00.
    • This kind of stretching is intense. Cramping is normal but, avoid pain.
  3. Forward lunge with knee over toe
    • In a lunge position while keeping your heel down, try to lunge and bring the working leg knee over the toe. To modify, decrease range of motion. To progress, add weight and height.
  4. Half kneeling ankle rotations
    • In a half-kneeling or sitting position, move your ankle through its full range of motion. Pay attention to limitations in motion. Try to just keep the motion at the ankle and not include your lower leg.
  5. Low squat rocks
    • In a low squat, rock back and forth on your feet. Keep both feet flat and focus on driving knee over the toe.
  6. Squat to forward kneel
    • An advanced movement. From a low squat position, sit on your toes and bring both knees to the floor. Once both knees are on the floor, unflex your toes and try to sit back on your heels. Repeat the process. Use your hands to assist.

~ Coach Karina, BS-Kinesiology, CF L1 Trainer, USAW Sports Performance Coach