In this installment of Tough Guy/Gal Tuesday, we are building from the ground up, literally. In soccer and nearly every aspect of life, we undervalue the importance of our feet and ankles. However, if you lack foot and ankle strength, every aspect of your technical ability will be negatively affected from dribbling to ball striking. The good thing is foot and ankle strength is relatively easy and simple to improve dramatically in a short amount of time.
Strong Feet and Ankles are as easy as 1, 2, 3.
U9-U12 Players: Perform 1-2 times per week; 1-2 Sets of 5-10 Reps.
U13 & Older Players: Perform 2-3 times per week; 1-3 Sets of 10-20 Reps
(slow on the way down/eccentric, controlled on the way up/concentric)
1. Straight-Leg Calf Raises
2. Bent-Leg Calf Raises
3. Tibialis Raises
Increasing Foot & Ankle Mobility as easy as 1, 2, 3
U9-U12 Players: Usually not needed
U13 & Older Players: Perform 2-3 times per week; 1-3 Sets of 30-60 seconds
1. Big Toe Stretch
2. Shin Stretch
3. Calf Stretch
3a. Calf Stretch if you have a Slant Board
Start creating a weekly habit of strengthening, and if necessary mobilizing, your feet and ankles, and you will be amazed how much your technical ability improves.
Thanks,
Ryan
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