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 (82)

  • First
  • Previous
  • of 14
  • Next

Daren Brubaker
May 10, 2013 (0:16)

Victoria Toris Box Jumps
April 25, 2013 (0:27)

Daren Brubaker
April 18, 2013 (0:54)

Streamline Flutter Kick
April 11, 2013 (0:24)

Core Kicking
April 10, 2013 (0:49)

TRX Exercise for Starts
April 2, 2013 (0:43)

Tip of the Week (44)

  • 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)

Ideal Free
November 7, 2011 (0:6)

Dryland Tips (89)

  • First
  • Previous
  • of 15
  • Next

Dryland Tip: Bear Crawl
January 9, 2013 (0:47)

Dryland Tip: Plank
December 20, 2012 (1:25)

Dryland Tip: Tennis Ball ITB
December 20, 2012 (1:3)

Dryland Tip: Band Pull With Cervical Rotation
December 5, 2012 (1:42)

Dryland Tip: Hamstring Stretch
November 28, 2012 (1:52)

Dryland Tip: Reach Through with Band
November 22, 2012 (1:12)

Click Here for Mobile Site