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 (95)

  • First
  • Previous
  • of 16
  • Next

Straight Bar Pull Down With Squat
December 17, 2014 (0:31)

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)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

Ideal Free
November 7, 2011 (0:6)

Kitten Mittens
November 7, 2011 (0:11)

Hitchhiker Thumb
November 7, 2011 (0:12)

Arm Slapper
November 7, 2011 (0:8)

Dryland Tips (128)

  • First
  • Previous
  • of 22
  • Next
Click Here for Mobile Site