Exos | Formerly Core Performance

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Core Knowledge


Ankle Bound

Starting Position

  • Standing


  • Keeping legs straight, bound forward moving only from the ankles for prescribed distance
  • Keeping legs straight, walk back to the starting point on your heels with your toes pulled up towards your shin

Coaching Keys

  • Maintain upright posture and do not fold at the waist
  • Maintain slight forward lean during ankle bound
  • Actively pull toes to shins and snap through the ground during bound
  • Do not allow heels to contact ground during ankle bound

You Should Feel It

  • Working the muscles of your lower leg

Tags: Calves, Movement Preparation