Set	time
1	10 - 30 S
2	10 - 30 S

Set	time	Rest
1	10-30 S	Recovery Breath
2	10-30 S	Recovery Breath

Set	time	Rest
1	10 - 30 S	Recovery Breath

Set	time	Rest
1	10 - 30 S	Recovery Breath

Set	time
1	10 - 30 S

Set	reps	Rest
1	10	Recovery Breath

Set	reps	Rest
1	10	Recovery Breath

Set	reps	Rest
1	10	Recovery Breath

Set	time
1	10 - 30 S

TM 4Q-Foot/Mobility Session

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

4Q Mobility of Foot
Horizontal Loading

Figure Skater Off Ice Training - Ankle Mobility
Primary Benefit of -
ULT Mobility: Extensibility with minimal neural threat primarily during flexion and extension.
UMT Mobility: Multi-planar mobility and extensibility.
LLT Mobility: Concurrent extensibility, stability and end range of motion positional strength in flexion and extension.
LMT Mobility: Concurrent Multi-planar extensibility, stability, and positional strength in odd-positions.
Breath is Important for Ice Dancers, Remember to use an Active 3D Breath Inhaltion in all six sides and connect to the core on the 3D Breath Exhalation to activate the NeuroCore. (Maybe Percusive Breathing)
Recovery Breath: 4-5 count Inhale/Hold/Exhale/Hold
Remember to notice what the body sense is telling you before and after each activity!

Rub and Scrub Plantar Fascia

Set	Time
1	10 - 30 S h:m:s
2	10 - 30 S h:m:s

See MELT Method Foot Map(s) 3-10 Minutes

Incourage fluide flow to foot and ankle complex.

Rub and Scrub Ankle

Set	Reps
1	10 -30 S
2	10 -30 S

Rememaber to keep it light & Gentle
Get In & Get Out!
Prepare each Ankle

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Time	Rest
1	10-30 S h:m:s	Recovery Breath (h:m:s)
2	10-30 S h:m:s	Recovery Breath (h:m:s)

Alternate R/L Foot
Imagine Gliding on one Foot as the other leg swings.
1st Set Arms in kit Position and use percousive breath for excitation.
2nd Set Check Arms

LAR UMT
Rotational Calf Raise

This exercise is designed to mobilize the big toe and create stability through the lower extremity.

Set	Time	Rest
1	10 - 30 S h:m:s	Recovery Breath (h:m:s)

LMT
Runner’s Rotational Hinge Ball Knee Drive

Set	Time	Rest
1	10 - 30 S h:m:s	Recovery Breath (h:m:s)

enhance rhythmical pronation and supination of the foot/ankle complex in a supported environment

LLT
Calf Pumps

Set	Time
1	10 - 30 S h:m:s

Why: improve circulation/hydration to the foot and ankle complex.

See MELT LBH Seq Featuring Hip to Heel Press

LLT
ViPR PRO SL RDL to Forward Lunge

Set	Reps	Rest
1	10	Recovery Breath (h:m:s)

Alternate
R/L Posting Leg
Why: restores extension through the digits with added proprioception if performed barefoot

ICE Dancers remember to extend thru termal range in the knee!

LMT
ViPR PRO Lateral Lunge with Anterior Shift

Set	Reps	Rest
1	10	Recovery Breath (h:m:s)

Promotes extensibility through the lateral compartment of the foot and strengthens the transverse arch.

LLT
ViPR PRO Pre Position Triplane Foot Reaches

Set	Reps	Rest
1	10	Recovery Breath (h:m:s)

Why: improves the control of triplanar motion of the ankle in a "high" threat scenario as the mass must be stabilized away from midline.

Cooldown and Restore to Repeat
Horizontal Loading

UMT
Figure 8 Breathing for Recovery and Regeneration

Set	Time
1	10 - 30 S h:m:s

Start as video suggests and then reverse lead.

Recovery Blocks

4Q Mobility of Foot Horizontal Loading

Rub and Scrub Plantar Fascia

Rub and Scrub Ankle

ULT Big Toe Corkscrew SL Anterior Reach

LAR UMT Rotational Calf Raise

LMT Runner’s Rotational Hinge Ball Knee Drive

LLT Calf Pumps

LLT ViPR PRO SL RDL to Forward Lunge

LMT ViPR PRO Lateral Lunge with Anterior Shift

LLT ViPR PRO Pre Position Triplane Foot Reaches

Cooldown and Restore to Repeat Horizontal Loading

UMT Figure 8 Breathing for Recovery and Regeneration