top of page
HOCKEY ANKLE - PART II
Pre-Routine Notes
⏱️ 30 min⚡Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band
📝Hockey Ankle: Part II trains the small but powerful muscles around your ankles that control your edges— the same movements you use to stay stable on turns and push explosively on the ice; outside edge (aka inversion) and inside edge (aka eversion).
Think of it like “edgework” training off the ice. The routine is designed to release tight muscles, improve ankle mobility, build balance, and strengthen your stabilizers — so your ankles move better, react faster, and stay injury-free all season.
#1
Foam Roll Shin (Tibialis Anterior)
Sets: 2 / Reps: 60 sec / Rest: as needed
#2
Foam Roll Calf (Peroneals)
Sets: 2 / Reps: 60 sec / Rest: as needed
#3
Calf Stretch on ½ Roller
Sets: 2 / Reps: 30 sec / Rest: as needed
#4
Ankle Rocker INVEV on Inverted Roller
Sets: 2 / Reps: 10 each / Rest: as needed
Single Leg Balance on Rocker Roller Lv 2
#5
Sets: 2 / Reps: 30 sec / Rest: as needed
#6
Puck Push (Crossover) on Inverted Roller
Sets: 2 / Reps: 5 / Rest: as needed
#7
Seated Ankle Inversion with Band
Sets: 2 / Reps: 20 / Rest: as needed
#8
Seated Ankle Eversion with Band
Sets: 2 / Reps: 20 / Rest: as needed
#9
Test: Ankle Mobility
Kneel on your right knee and place your left foot flat on the ground with toes facing the wall
Place the Rocker Roller just beside your left foot
Using your hands, lean forward and push your left knee forward - touch the wall without lifting your heel.
Repeat and measure how far you can get your toes from the wall without lifting your heel.
Repeat on both sides.
Scoring:
✅ Pass: Knee touches wall with heel down ≥4 in (10 cm) past toes, no pain.
❌ Fail: Pain or toes < 4 inches from wall
#10
bottom of page