Use this full TEST + PROGRESSIONS for best results!
Perform 3-4 sets of 20 seconds each leg. 3-5 days per week.
If you are nowhere close to being able to do level 1 of this exercise, check the last portion of the video for the beginner level options. There’s always a pain free starting point! Find it, stay consistent and watch the gains stack up!
So many performance limitations and injuries stem from common foot/ankle issues such as ankle instability, overpronation, inability to pronate/supinate, lacking foot and ankle mobility, weak arches, etc.
I’ve seen athletes who have spent years doing short foot exercises, calf raises, tibialis raises, and any other isolation exercise you can think of with poor long term results when it comes to real ankle stability and building that “pop” you need in the lower leg for performance and health. For rehab purposes/muscle imbalances, these isolation exercises CAN be a good STARTING POINT. But the real magic happens when we start building the foot/ankle with single leg hops, challenging multiple force vectors!