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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 Inverted Roller
#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
#10
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