Ankle rocker series:
The following is the ankle rocker series developed by Chris Korfist we have been using for the last two years to increase speed, jumping and change of direction ability. Many people have limitations through dorsiflexion and being able to produce a rigid, stable foot. Not being able to create an efficient ankle rocker can lead to many compensation patterns such as the foot turning in or out during running and your knees and arches collapsing. Obviously this is an energy leak which means we lose strength and power. Using a car as an analogy your ankle/feet are the tyres. If the tyres are flat it doesn't matter how powerful your engine (hamstrings/glutes/etc) is as you aren't going anywhere fast. Once you have developed efficiency and a stable foot in the jumps you can add a trap bar for extra overload. (Please note before adding these exercises you may need to develop mobility and strength through the ankle complex with exercises such as windscreen wipers, ankle rocker shuffles, calf raises etc). Thanks to soccer athlete @direnkartal92 For the demo! #gym#strengthandconditioning#speed#sprinting#agility#sport#rugby#soccer#football#rugbyleague#fitspo#fitness#plyometrics#fitfam
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