ankle strength & mobility 30 day challenge
Over the next 30 days and beyond, we want you to improve your ankle & foot mechanics by completing our daily exercise every day.
By following our little and often method, we are going to improve your ankle range of motion by increasing the mobility and range of motion of your key joint structures and muscle groups.
Every day we have set you 1-2 key exercises or drills to complete, which are going to step by step improve the way you move.
By improving your ankle mechanics we are going to be combatting and preventing a whole array of problems & injuries:
Ankle Stiffness
Tight Calves
Stiff Toes
Poor ankle & foot mobility
Build Better Habits today
Download your Free PDF Program or Follow along day by day below
Click on each exercise for access to short tutorial video
Remember that the focus of each of these exercises or drills is to spend time improving your range of motion, so don’t rush through the movements, give yourself time to breath and control each repetition.
Quality of your efforts is far more important than the quantity with this program
Day 1
Knee to Wall Test
1 x 1 (each side)
Measure the distance of your toes from wall without lifting your heel
Y-Balance Test
1 x 2 reps
Film your effort for future reference and measure the distance that you can reach in all 4 directions if possible
Isometric Calf Hold
1 x 1 rep (each side)
Go up into a single leg calf raise & hold for time
day 2
Tibialis Raises
3 x 10 reps
Weighted Calf Stretch
2 x 20s efforts e/s
day 3
Banded Tip Toe Lateral Walk
3 x 20 (10 e/s)
Arabesque (unstable surface)
3 x 5-10 e/s
day 4
Band Ankle Eversion/Inversion
2 x 20-30s efforts e/s
day 5
Rest Day
day 6
Isometric Calf Raise
3 x 20-30s hold e/s (Rest 60s between efforts)
Banded Ankle Stretch
2 x 20-30s e/s
day 7
Star Balance Test
2 x 20-30s effort e/s
Great work completing your first week - let us know how you are getting on!
Day 8
Weighted Calf Stretch
2 x 20s efforts e/s
Band Ankle Eversion/Inversion
2 x 20-30s efforts e/s
day 9
Kneeling Alternating Leg Flex
2 x 5-10 reps e/s
Bent Knee Calf Raise
2 x 10-15 reps
day 10
Rest Day
day 11
Single Leg Skater Squat
3 x 5 e/s
Isometric Calf Raise
3 x 20-30s hold e/s (Rest 60s between efforts)
DAY 12
Tibialis Raises
3 x 10 reps
Double Calf Raise (with Ball)
3 x 10-15 reps
day 13
Slant board Arabesque
2 x 5-10 e/s
Day 14
Weighted Calf Stretch
2 x 20s efforts e/s
Band Ankle Eversion/Inversion
2 x 20-30s efforts e/s
Week 2 complete - whats been your favourite exercise so far?
day 15
Rest Day
day 16
Band Resisted Star Balance
2 x 20-30s effort e/s
Weighted Calf Stretch
2 x 20s efforts e/s
day 17
Tibialis Raises
3 x 15 reps
Banded Tip Toe Lateral Walk
3 x 20 (10 e/s)
day 18
Banded Dorsiflexion
3 x 10 reps e/s
Squat Mobility
2 x 20-30s effort
day 19
Slant board Arabesque
2 x 5-10 e/s
day 20
Rest Day
day 21
Kneeling Alternating Leg Flex
2 x 5-10 reps e/s
Band Ankle Eversion/Inversion
2 x 20-30s efforts e/s
Week 3 done - need help with the rest of your training?
day 22
Band Resisted Star Balance
2 x 20-30s effort e/s
Isometric Calf Raise
3 x 20-30s hold e/s (Rest 60s between efforts)
day 23
Bent Knee Calf Raise
2 x 10-15 reps
Tibialis Raises
3 x 15 reps
day 24
Leaning Single Leg Calf Raise
3 x 10-15 reps e/s
Banded Ankle Stretch
2 x 20-30s e/s
day 25
Rest Day
day 26
Squat Mobility
2 x 30s efforts
Skater Squat
3 x 5-10 reps e/s
day 27
Band Ankle Eversion/Inversion
2 x 20-30s efforts e/s
Seated Weighted Calf Raise (single leg optional)
3 x 10-15 reps
day 28
Banded Dorsiflexion
3 x 10 reps e/s
Slant board Arabesque
2 x 5-10 reps e/s
day 29
Weighted Calf Stretch
2 x 20s efforts e/s
Bent Knee Calf Raise
2 x 10-15 reps
day 30
Knee to Wall Test
1 x 1 (each side)
Measure the distance of your toes from wall without lifting your heel
Y-Balance Test
1 x 2 reps
Film your effort for future reference and measure the distance that you can reach in all 4 directions if possible
Isometric Calf Hold
1 x 1 rep (each side)
Go up into a single leg calf raise & hold for time