21/03/2025
Training the foot 🦶
Got carried away with videos to upload so here’s many ways to develop the foot and ankle both within the gym and on the pitch. Incorporate isolated exercises, do more drills barefoot, perform a range of isometrics, and practice in run specific drills to improve pattern and maximise transfer of your training 🥇 more info below ⬇️
The foot and ankle complex is responsible for producing high amounts of force in a small amount of time -> anywhere from 6-10x of your own bodyweight ‼️
Foot function will determine your ability to move and your ability to produce power. It is the base of support and a key foundational structure. Think of it as having flat tyres on a F1 car, your engine can be as powerful as you want, but if you’re running on flat tyres your output will be compromised.
It is vital that the foot should be able to brake, store energy, display stiffness, produce high forces and be elastic in nature ⚒️
Range of motion and control should not be overlooked. Pronate supinate effectively. Dorsiflex and planatarflex, and perform inversion/eversion competently. Strategies which provide a base through forefoot, mid foot, and rear foot provide a foundation to transmit high and powerful force ⚡️
A foot that is not strong, springy, and lacks range and stability will mean the body will compensate and as a result overload tissues and structures = INJURY 🤒 . Foot position within run specific drills should be a key focus.
When looking to develop effective foot and ankle function your exercises and drills should target the above.
Moral of the story: weak and immobile feet compromise your ability to compete 🦶
