​TRAINING THE FOOT AND ANKLE: Spring Ankle Isometric Positions

 
-  TRAIN THE ENTIRE CHAIN: the body is only as strong as its weakest link
-  MINIMIZE ENERGY LEAKS/LOSS: quite often the hips and upper legs are focused on more than the lower leg in training, so the amount of force produced is limited by foot/ankle strength
-  BE STRONG IN ALL POSITIONS: sport is chaotic, prepare your body to tolerate and be efficient in any situation by strengthening susceptible positions
-  INCREASE LOWER LEG WORK CAPACITY: accumulate high volumes at submaximal intensities in a safe manner, to prepare the tissue for training intensification and further volume increases in future phases 
 
HOW I USE THEM IN GPP
(Block 1: Option D)
·  PRESCRIPTION:
·  Accumulate 30-60 seconds total of an isometric contraction in each position 1-2x a week
·  EXERCISES:
·  ½ squat with high or low ankle position
·  ¼ squat with high or low ankle position
·  Straight leg high ankle position
 
Now that I have showed all four options for block 1 of my GPP Protocol, over the next week I’ll show the two options for Block 2.

Ankle Isometrics - GPP Protocol
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