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Ankle Rocker

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(3×8 of each exercise)

 Single leg squat

  • 1 Foot Flat on Floor  (other foot off the ground)
  • push the knee as far in front of the toe as possible while keeping heel on the ground
  • straighten the leg (stand back up)
  • End of 1 rep

Shuffle Walks

  • Begin in ankle squat position
  • Push shins as far forward as possible (keep whole foot pressure
  • Raise one forefoot as high as possible, keeping contact with heel
  • Slide that foot 6 inches forward while keeping heel contact
  • Drop forefoot back to ground
  • DO NOT SHIFT WEIGHT
  • Repeat on other foot
  • DO NOT SHIFT WEIGHT
  • End of 1 rep

Wipers

  • Sit with leg extended
  • Pull toes “up” toward the body
  • With no knee movement waive or wipe the ankle to pull medial and lateral range of motion
  • End of 1 rep

Stair Walks

  • Place forefoot on the step
  • Push the shin as far forward as possible without letting the heel rise
  • Push through the foot to go up the stairs
  • Extend all the way through the big toe before the next foot is placed on the step in front of them
  • Repeat with other foot
  • End of 1 rep

Toes Up

  • Sitting on a chair or bench with knees 90º raise toes off the floor to the greatest height possible
  • Hold for 1 count and return toes to the floor
  • End of 1 rep

Contact Details

8402 N 300 W, Fortville, IN 46040

317.260.7015

info@polevaultelite.com

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About Us
Born from a passion of pole vault and always pursuing greatness, Pole Vault Elite was founded in 2007 by Collin Gayde with the help of Joe Herron as Indy’s premier pole vault club. The duo have established a fun, safe, laid-back environment where athletes of all ages flock to break down their vault and make break throughs in technique and skills during the off season months.
Copyright © 2019 Pole Vault Elite LLC & developed by Collin Gayde