This is a great exercise for improving ankle mobility as well as for building strength and mobility in the knees, hips and spine. It is fairly advanced and not recommended if your ankles are de-conditioned or injured. You can increase the intensity by standing up from the Squat each time you come back to the middle and decrease the intensity by dropping your knees from side to side without ever coming up to a Squat.
Rolling your ankles over in this controlled way strengthens you against accidentally turning your ankle and falling as a result. In the language of Nassim Taleb, it’s an exercise designed to make you anti-fragile.
BENEFITS OF IMPROVING ANKLE MOBILITY
- Bulletproof your feet and ankles.
- Decrease your risk of injury.
- Improve your ankle, knee and hip strength and mobility.
- Increase your speed, power and agility.
- You can use this exercise to learn more about the chain of movement that moves all the way from your toes, through the soles of your feet, to your ankles, knees, hips, spine, shoulders, elbows and wrists. Take it slow and see how you can fine-tune your motor control through this challenging exercise.
- Build up slowly to this exercise as it is more difficult than it looks, especially if you are tight or weak in your hips.
THE FULL ROUTINE
Let me how you find this exercise and if there are any others you practice to make your feet and ankles unbreakable.