3 Ankle Agility Exercises
We're going to concentrate on the feet only, so you can leave your arms
Hi, I'm author, speaker and trainer JJ Flizanes of JJFlizanes.com. And I'm here to speak to you today on behalf of About.com with exercises that can increase your ankle agility. The first exercise is a basic jumping jack. We're going to concentrate on the feet only, so you can leave your arms by your side or put them on your hips. Start with your feet hip width apart. Push off with your toes and land toe to heel. Come back into the center and do it again. You're going to go out and in, out, bending your knees ever so slightly, making sure not to lock your knee so that you have a smooth landing.The next exercise is going to be a tap back. A tap back is an exercise where you're going to need a step or a staircase. You're going to start with your feet hip width apart and in a lunge position. You're going to concentrate on the leg that's on the step, that's elevated. You're going to focus on pushing down through the ankle, down through the hip and through the glute in order to lift yourself up, off the ground. Then you're going to return that back foot back down, and start again, making sure to focus on pushing down through the ankle and the foot that is on the step and then releasing yourself gently back down.The last exercise we're going to use for ankle agility is the kickboxing side kick, using your abductor muscles. Start with your feet hip width apart, transfer your body weight to one side. Lift the leg 1, kick out 2, bring it back in 3, put it back down 4. Again: 1, 2, 3, 4. In terms of programming for all the ankle agility exercises, start with 25 to 30 repetitions for each exercise on both sides of the body. If that's too easy, add a second or third set. Thanks for watching. For more information, please visit us online at About.com.