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HOCKEY ANKLE - PART I
Pre-Routine Notes
⏱️ 30 min⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝 Hockey Ankle: Part I focuses on the up and down movements of the ankle — dorsiflexion (toes up) and plantarflexion (toes down). These movements drive every stride, start, and push in hockey.
🔄This routine improves mobility, stability, and strength in the ankle and foot to help players stay balanced, accelerate faster, and generate more power through each stride. Players learn simple recovery and muscle activation techniques to improve soft tissue function, flexibility, and muscle control.
💪 Complete this routine in 2 periods:
Period 1: "Muscle Recovery" (Exercises 1-3)
Period 2: "Stability & Strength" (Exercises 4-6)
#1
Foam Roll Calf
Sets: 2 / Reps: 60 sec / Rest: as needed
#2
Foam Roll Shin (Tibialis Anterior)
Sets: 2 / Reps: 60 sec / Rest: as needed
#3
Seated Heel Lift with Strap
Sets: 2 / Reps: 30 sec / Rest: as needed
#4
Puck Push (Forward)
Sets: 2 / Reps: 5 / Rest: as needed
Wall March with Band Around Feet
#5
Sets: 2 / Reps: 20 / Rest: as needed
#6
Seated Ankle Dorsiflexion with Band (Heel Propped on ½ Roller)
Sets: 2 / Reps: 5 / Rest: as needed
#7
#8
Sets: 2 / Reps: 5 / Rest: as needed
#9
#10
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