Exercise #1: Calf Stretch

Goal:  Help athletes with stiff ankles, ankle pain and increasing rebound power in tumbling.

Objective:  Improve overall flexibility of the ankles.

Description:  Pressing feet onto the ground to improve ankle flexibility.

Equipment:  Floor                 

Reps:  3

Time:  20 – 30 seconds

Step 1:  Have the athlete get into a push-up position.

Step 2:  Lift one of their feet and cross their ankles so one foot is on top of the other.

Step 3:  While in this position the athlete should be on their toes of weight-bearing foot pushing the heel of their foot toward the ground to stretch their ankle out.

Step 4:  Once they have completed the stretch on one side, repeat this sequence on the opposite foot.

Things to Watch for:  If the athlete’s foot is completely on the ground, have them walk their feet further away from their hands to get a better stretch.

Skills This Helps:  All skills that involve the athlete putting weight on their feet.

Challenge Yourself:  Hold the stretch for a longer amount of time.

Video of Exercise: https://youtu.be/arOpsztSYMQ

 

Exercise #2: Windshield Wipers

Goal: Help athletes with stiff ankles, ankle pain and increasing rebound power in tumbling.

Objective:  Warming up their ankles and improving overall ankle flexibility.

Description:  Moving the ankles around in several directions.

Equipment:  None               

Reps: 10 per motion Time:  5 minutes

Step 1:  Have the athlete sit on the ground in a pike position. 

Step 2:  Now the athlete will point and flex their feet for the desired number of reps.

Step 3:  Next the athlete will move their feet left to right for the desired number of reps.

Step 4:  Finally the athlete will move their ankles around in a circular motion for the desired number of reps to the left and the right.

Things to Watch for:  When the athlete is pointing and flexing their feet make sure that they are moving the whole foot and not just their toes.  Also make sure that the athlete is focusing on only moving their feet and their legs.

Skills This Helps:  Power tumbling

Challenge Yourself:  Have someone help point and flex by pressing and pulling the athlete’s feet further than their body can handle.

Video of Exercise: https://youtu.be/WTfvXrvro7A