Advertisement
Workouts

Dryland Tip: Improving Ankle Range of Motion

Uploaded on November 1, 2012 by G_John
Share |
Purpose: Improving ankle range of motion is essential for decreasing drag in swimming. If a swimmer has limited plantarflexion (ankle pointing), their feet act like a anchor and create excess drag during flutter and dolphin kick. The anterior tibialis is the primary muscle limiting ankle plantar flexion. If this muscle is tight, it can prevent ankle pointing.

Directions: Start in the Tebowing position (half kneeling), with a tennis or baseball underneath the leg on the ground. While holding onto a table or bench, slowly roll the external device on the outside aspect of the shin (anterior tibialis).

Perform for 2 – 3 minutes and move slowly over areas which are tender.
Video URL:
Embed Code:

Video Categories

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (128)

  • First
  • Previous
  • of 22
  • Next

Hands Behind Back Mobility
April 11, 2014 (1:26)

Hands Behind Back Mobility
April 10, 2014 (1:26)

Single Arm Band Row
February 5, 2014 (1:16)

Dynamic Lunge with Rotation
January 9, 2014 (1:13)

SMR Plantarfascia
December 18, 2013 (1:26)

Reverse Crunch
December 4, 2013 (3:2)

Click Here for Mobile Site