Ankle prep
Do these 3 simple movements to get your ankles ready for CrossFit
Prepare your ankles for your next CrossFit WOD or Oly session with our CrossFit physio Jiske. Do these 3 simple movements before your workout. Do the exercises for 2 to 3 rounds and be sure to also incorporate the warmup for your hips and shoulders into your routine.
Let’s get into it.
Mobilize & activate
Do these exercises before your wod
Exercise #1: assisted ankle squat
Stand near an upright or something else vertical that you can hold onto. Grab hold and squat down. Shift your weight slowly from side to side focussing on moving your knee over your toes. Hold each position for 5 seconds and perform 5 reps on each side.
Exercise #2: half kneeling kettlebell ankle stretch
Grab a kettlebell (12 or 16kg) and a bench or box. Place one foot onto it with the kettlebell directly on your knee. Now move your knee forward as far past your toes as possible. You should feel a stretch around the achilles tendon area and preferably only minor discomfort at the front of your ankle. Go for 30-60 second holds.
Exercise #3: assisted pogo jumps
With this exercise, we are prepping the achilles tendon to act as a spring while running and jumping. Place one foot on a bench or box in half kneeling. Now start jumping with your back leg. Keep your ankle and knee as stiff as possible and go for light hops. Spend as little time on the ground with your foot as possible. Do 30 seconds each side.
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