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Ankle rocks

Ankle mobility

Ankle rocks — setup and movement1 SET UP2 MOVE WITH CONTROLFront heel stays downFront heel stays down
Simplified movement diagram · follow your coach’s demonstration.
  1. Stand facing a wall in a short split stance with the front heel flat.
  2. Move the front knee gently forward over the toes, then return. Keep the heel grounded.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.