This is a dynamic warm up routine that you can do to increase ankle mobility and flexibility before your pistol workouts. You can also do this sequence on a rest or active rest day.
Repeat each exercise about 10 times, two rounds:
- Foot circles
- Calf raises
- Over the knee rolls
- Ankle rotations in a squat position
- Duck walks
Why do them: Foot circles strengthen the small muscles in the arch of the foot that help to maintain balance and improve ankle mobility.
How to do them: Do this one without shoes. Sit down on the floor, then lift one foot up. Curl your toes and make circles with your foot. Repeat with both feet, 10 circles one and 10 circles the other way.
Note: Your soles may feel like cramping at first, so when that happens don’t curl the toes as strongly.
Why do them: To improve ankle flexibility and stretch and strengthen the calves.
How to do them: You can choose to have your choose on or off for this one. Shoes may help you be able to comfortably stand on the edge of the step and to be able to go lower in this stretch. Stand on a step or raised surface with your feet together. Drop your heels as low as you can, feeling the stretch through your calves. Push yourself up so that you end up on the balls of your feet.
Repeat 5 times with both feet together, then 5 times with the right leg and 5 with the left leg.
Over the Knee Rolls
Why do them: Improves the range of motion in ankle joints and stretches the calves.
How to do them: Start in a runners lunge position, then place the back knee down as well. Put the hands down in front of you, then bring your bodyweight to the front foot. Roll the knee over the foot so that you come on to the ball of your foot. If you can, bend down all the way so that the knee gets close to the ground.
Rock back and forth 10 times with both legs.
Ankle Rotations in a Squat Position
Why do them: Improves ankle, hip, and knee mobility.
How to do them: Get into a deep squat. The position should be pretty wide so that you have enough room to move your legs inside and out. One leg at a time, roll the ankle in and out. If you’re really flexible, your knee may touch the floor when rolling the ankles in.
Repeat 10 times on both sides.
Why do them: To make the ankles go through their full range of motion and improve knee joint mobility.
How to do them: Squat down as low as you possibly can, then walk. Your hands can be in front of you, by your side, or resting on your lower back.
Take about 20 steps in this position.