This warm-up is for anyone who has "jammy" ankles/feet that needs greater mobility in the foot/ankle complex. This warm-up should elicit greater movement with plantar flexion, dorsiflexion, and/or eversion/inversion of the foot.
DA 7-Step Warm-up (Foot/Ankle) Sample
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7-Step Warm-up (Ankle/Foot)
Horizontal Loading
ULT
Voodoo Floss – Ankle
| Set | Time |
|---|---|
| 1 | 30s h:m:s |
| 2 | 30s h:m:s |
Release compression as soon as foot starts to turn white/"ashy". Perform compression on opposite foot under same guidelines. Then repeat cycle again with original starting side.
ULT
Big Toe Corkscrew SL Anterior Reach
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Slow |
Focus on how far you can extend foot away from body, hold at end range for several seconds, and bring it back CLEAN! If you're wobbling, you're going too far. Focus on "crispness" of movement/range.