Skip to content
Filmroom
0:00 / 0:00

Spring Ankle Position 1 - From the Triphasic Speed Training Manual for Elite Performance

Calvin Dietz

22K subscribers • 2 videos on Filmroom

YouTube

145K views2 recommendations

Strength trainingPlyometricsInjury and rehab

Cal Dietz demonstrates the first position of the spring ankle series to improve ankle stability and force transfer.

Full article here triphasictraining.com/spring-ankle-ankle-rocker/ Unlock the full potential of your athletic performance with the transformative Spring Ankle exercises devised by renowned Sport/Speed performance coach Chris Korfist. In our exploration of the Spring Ankle Series, we delve into the profound impact it has on foot and ankle development, benefiting athletes at all levels. These meticulously designed exercises go beyond conventional training methods by not only minimizing energy leaks but also enhancing power output. Ankle instability, a common hindrance to an athlete's speed potential, is effectively addressed through this program, ensuring a safer and more efficient kinetic chain. By embarking on this systematic ankle strengthening journey, athletes can maximize their abilities, minimize the risk of injuries, and truly excel in their respective sports.

Why it's here

2 people recommend this

What commenters say. Recommended for improving ankle stiffness, foot strength, and correcting ankle rolling patterns.

@NDominatorin r/Sprinting • Recommends

On “I recorded some of my drills and noticed that during heel recovery my ankles point out words but still end up straight upon foot strike. If i give my focus to correcting this it still persists. Any tips?”

Cal Dietz Spring Ankle exercises and look up Chris Korfist Ankle rocker. There are five different positions and work your way up to one minute on each with each foot. link to this video Cal goes through the 8 different cheat patterns in this video: link to this video I obviously can't see your feet, but it might also be worth working on your big toe as well. Good luck!
3View on Reddit

@MaxGetOffMyAccountin r/Sprinting • Recommends

On “How to go from dorsiflexed to planterflexed quickly?”

Do you know any good ankle stiffness drills? I do these [video already but it doesn't seem like it's enough.
1View on Reddit

@sprintcelin r/Sprinting • Mentions

On “What is the importance of strength training for sprinting?”

While sprint training is most important, strength training can play a crucial role in developing muscles and tendons, increasing power, and preventing injury. The kind of strength training that should be done depends on the individual needs of athletes. Lightly muscled athletes new to strength training may benefit from hypertrophy based training schemes where weights are lifted for 5 to 10 reps with an appropriate load. The optimal BMI is 23-24 for 100 meter athletes and 22-23 for 200 and 400 meter runners. Sprinters also need to be lean; elites carry 5-7% body fat. For hypertrophy, an emphasis will need to be placed on the posterior chain, in particular the glutes and hamstrings. This can…
3View on Reddit

@sprintcelin r/Sprinting • Mentions

On “Form Critique: Lane 4, White and Red”

I would start with observation. Where do you keep your feet while standing? What about walking? As you stand, are your feet in a pronated, supinated, or neutral position? As you become aware of this, you will learn to shift how you move accordingly. There are two main categories of foot muscles. Intrinsic foot muscles mainly lie within the arch of the foot and aid in transferring energy to the ground. They can be developed by barefoot hopping and running. Turf fields are great for this. Extrinsic foot muscles create a strong, stiff arch from the ankle. They can be developed by toe curling exercises like the towel curl. This exercise will help develop coordination between the flexors and…
1View on Reddit

@EQfansin r/Sprinting • Mentions

On “Mujinga Kambundji”

So try to improve ur max iso/eccentric strength during the off-season. During the season, just do maintain workout. ​ Currently, I have 3 set of 3-4 reps RDL and 3 set of 3-4 nordic curl each week for eccentric hamstring. Maybe some BW like reversed plank during recovery day to get it warmed (I never had hamstring injury so far; only some very light pull that recovery 1-2 days) ​ For ankle, I do BW/light weight (20lbs) long isometric holding from this series ([video ) and rudiment hops every day. Doing seated calf raise 3x10-12, 2-3 times a week ​ What u think of my current plan ?
1View on Reddit