Eccentryx / Exercise Atlas / recovery
Ankle dorsiflexion drill
Face a wall, heel down, drive knee forward over the middle toes.
Muscles
- Primary
- ankles
- Supporting
- calves
Mechanics
- Pattern
- joint control
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Ankle closes smoothly while the heel stays heavy on the floor.
- Progression
- Move the foot farther from the wall when the heel stays down.
- Regression
- Shorten the stance and use fingertips on the wall for balance.
Watch for
- Heel lifting
- Knee collapsing inward
Substitutions
- Foam roll calves and soleus
- Couch stretch
- 90/90 hip rotation