Spring Ankle Device
The Spring Ankle Device is a revolutionary tool that allows athletes to train the weak link in the lower body, the foot and ankle complex. There are 8 positions that Cal Dietz has come up with, these positions were designed for specific aspects of sprinting such as acceleration, deceleration and change of direction. All 8 exercises can be performed but all 8 are not necessary to perform in each program, if you are after a specific adaptation like better acceleration try positions, 5 and 7 for example.
Loading Levels
The Spring Ankle Exercises can be loaded in three levels. Athletes starting out on the Spring Ankle Device should start at Level 1 but if 30+ second holds are not very challenging immediately bump them up to loading level 2. Once athetles have been performing Level 2 loading with good from for 30+ seconds they can be moved up to Level 3, overcoming Isometrics. Overcoming Isometrics are meant to be max effort contractions so they should only be held for 5-15 seconds at a time. If they can hold it for longer they are not properly doing overcoming isometrics.
Loading Level #1: Bodyweight Hold While grabbing support for 30-60 Second reps.
Loading Level #2 Free Weight Loading Single Arm and hold support with other arm for 30-60 second reps.
Loading Level #3 Overcoming Isometrics with Belt and Loading pin while holding support. 10-15 second reps
Watch the video below to hear Cal Dietz recommendations to how to load the different Spring Ankle Positions.
8 Sport Specific Positions
The Spring Ankle Series has 8 total positions that all look very similar especially the first few times you perform them. The chart above helps explain what each position is for and how it is performed/setup. At first it can be intimidating and all positions almost look the same but after spending some time performing/coaching the exercises and cross referencing the torque position table with pictures of the movements it becomes much easier to understand.
Choose Positions Based off Desired Adaption
There are 8 total positions that you CAN perform on the Spring Ankle Device, that does not mean that every athlete should perform all 8 every session or even attempt all 8 in a life time. Just like all lifting products, this is not a magical device, you must know what adaption you want and then choose the positions and reps/sets to achieve that adaption.
For example if you are a 100 meter sprinter, change of direction is not important to you, so positions 3-6 you should not perform. You would experience adaptions specific to sprinting if you do position 1 and 2 along with 7 and 8. These work on Acceleration push off and force absorptions, top end speed, drive and push off, acceleration and force absorption/landing.
If you are more “general athlete” and want to strengthen your feet and ankles on a more broad basis, we recommend performing 4-8 sets of different positions. You can train each position for 1 set each or choose a handful of positions and do them for a few sets each. We have had multiple athletes who have experienced pain in their feet/ankles going away by strengthening them with the device.
Number of Spring Ankle Devices
The number of Spring Ankle Devices you have access to will determine how you train the spring ankle complex. Usually 4-8 exercises are paired together in one training session. If you have 4 devices you never have to adjust the bar and can rotate athletes through the different devices.
Positions To Pair Together
IF you try to do position #1 and then #8 you will have to swap the L to the other side and rotate the device, this is why we have created this chart of positions to pair together that do not require you to change the device just your foots orientation on it.
Conclusion
The Spring Ankle Series is a valuable tool for athletes at all levels, helping them develop a strong and stable foot and ankle complex. It is important to progress through the series gradually, ensuring athletes can maintain proper form and positioning before advancing to the next level. By incorporating these exercises into training programs, athletes can enhance their performance, reduce the risk of injuries, and maximize their athletic potential. Full article available on Triphasic Trainings Site.
