Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Discussion: Ankle strength

in: TGIF; TGIF > 2015-12-03

Dec 3, 2015 1:37 PM # 
Hi Thierry,

I was one of the Americans at the 2009 Harriman training camp you attended; I've been a huge fan of yours ever since. Thank you for logging your training, it is very enlightening!

Could you elaborate on your morning ankle strength routine? I'm recognizing that I really ought to do some form of ankle strength maintenance, even when not injured, so would be really interested to learn your routine. Thanks!
Dec 3, 2015 2:19 PM # 
Hi Alex,

Nice to hear from you!

Well, my ankle strength routine is really nothing special, but the most important is I try to keep it the whole year round, 5 times per week, about 5 minutes per day.

I use this type of bosu ball:

I start by standing on it with only one foot during 1 minute. Closing my eyes if I find it too easy. [2`]

Then, I start one foot jumps (either I use just one bosu or the two I have, jumping from one to another). One minute per foot, no stop. [2`]

For the 2 last minutes, I throw a soft ball against a wall, and have to catch it (always one foot at a time).

That´s it. At the same time, it strengthens my ankles and achilles

When I am at the gym, they have this kind of rebounder which makes the part with the ball a lot more fun:

Dec 3, 2015 2:26 PM # 
Thanks! As you say, the important part is to do it regularly. I will try!
Dec 3, 2015 10:11 PM # 
I have also been doing the BOSU balancing for the last few months and seeing a lot of improvement. Thierry, I ran in the Highlander at Harriman when you were there, and had the pleasure of seeing you running in the woods where the course crossed itself. I think perhaps you were going to #17, while I was on the way to maybe #5.
Dec 4, 2015 7:07 AM # 
Yeah, the BOSU balls are a definitively a good investment, even though smaller balance discs works perfectly fine too and are easier to travel with.

Eheh, highlander is THE race I want to run once more. It is such a great fun and I like the atmosphere around the event.

Please login to add a message.