What is the Spring Ankle?
Why perform Spring Ankle Exercises?
Ankle instability can hinder an athlete’s performance and increase the risk of injuries. Unstable ankles contribute to force leaks, compensatory movements, and decreased power output. By addressing ankle stability and function through the Spring Ankle Series, athletes can unlock their full potential and improve their ability to transfer force efficiently.
To maximize energy transfer along the entire chain, it is essential to identify and address potential power leaks. The foot and ankle, in particular, are prone to such leaks. Surprisingly, up to 30% of energy can be lost in the foot alone. While some degree of energy leakage is necessary, we aim to minimize unnecessary losses. The body cannot handle 100% of the energy produced throughout the entire chain, but our goal is to minimize excessive leaks that hinder efficient energy transfer.
In most of my athletes the only thing that touches the ground is their feet, and we have to make sure that the feet are strong in all positions and that’s what The Spring Ankle Device will do, allow you to train the feet/ankle.
8 Spring Ankle Torque Exercises
The Spring Ankle Device has a 15 degree angle foot plate and L torque bar that allows athletes to achieve 8 different sport specific positions. Each one of the positions is useful for training a different aspect of running/cutting/jumping. The 8 exercises can be achieved by moving the L torque bar into one of 4 different positions and torquing in or out on the L bar. In team training settings we recommend using groups of 4 Spring Ankle Devices and then you will not have to move the L bracket to achieve all 8 exercises.
For example: Position 2’s benefit in running and springing is Top end Speed/Drive/Push off where position 8 is good for Force Absorption/Landing.
Click the video below to watch Cal Dietz explanation to why and how to perform position #1 on the Spring Ankle Device, we have a full YouTube Spring Ankle Series linked here.
How to Add it to Programming
During the in-season, aim for 4 to 12 sets lasting 10 seconds each, in any foot position, spread across two or three days. For trained athletes, for non trained athletes perform bodyweight for 4 to 12 sets lasting 30-60 seconds.
In the off-season, target eight to 20 sets distributed throughout your workout, using a mix of foot positions in the spring ankle exercises. Focus on 10-second durations with maximum effort on the foot.
Progress through levels one and two, and most individuals/coaches, once reaching level three, maintain this intensity even after breaks. Incorporate these exercises after a high-quality run at the start of your workout or in between sets to allow for recovery during major lifts.
When it comes to improving athletic performance, many athletes and coaches focus primarily on strength training and conditioning exercises and ignore the feet and ankles.
Three Loading Levels
The Srping Ankle Exercises can be loaded in three levels.
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
Loading Level 3, Overcoming Isometric Loading with support dual hand support
HOW TO IMPLEMENT INTO PROGRAMING
The Spring Ankle Device can be confusing for athletes because the differences in the positions are very small, for example the difference between position #1 and #2 is just the heel is high on #2 and low on #1. These two Charts can be printed out and hung in facilities so athletes do not have any confusion of how to use the device.
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.
