The Ankle

You might recall a few months ago we did an entire “Bottom Up Goalie Training” series showing you ways to ensure your joints were doing the job they are intended to do.  I explained the importance of proper function at the ankle, knee, hip, spine and shoulder, then went over some maintenance exercises that would help keep the injury bug at bay.

At that time I offered to do an advanced series and there was a good response to that offer, so here it is – the Advanced Bottom Up Training for Goalies series.  We will once again start at the ankle.

In the video below we will explore dynamic mobility and stabilization of the ankle joint including:

• The three planes of movement at the ankle (1:30)
• Building calf strength while developing balance and stability in the most vulnerable position for the ankle (2:35)
• Working tibial rotation at the ankle joint which really works the muscles of your lower leg, but also your hip (3:20)
• A nice lunge matrix that fits perfectly into any dynamic warm up – READ: This would be a good one to do before games & practices (4:30)

In the survey I sent out a few weeks ago, some of you asked for a little better quality on my video posts – better picture and better sound.  So I hit the electronics store this weekend for a wireless mic and a new HD video camera (the piggy bank is pretty empty after that).

Needless to say, hope you are pleased with the quality and the improved sound.  Please let me know that my money was well spent by leaving a comment below if you think the quality has improved.

I am always torn between uploading HD clips to my website, because for me it is always more annoying to sit and wait for a video to load than it is to see a little less quality in the image.  This one is in HD so also please let me know if it loads quickly.

Thanks again for your input and advice, it is the best way for me to deliver exactly what you want.
M