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Core Knowledge
Movements
Contents
Ankle PNF D1.2 (Theraband)
Starting Position
- Sit on the floor with one leg straight and the other leg bent.
- Place a pad underneath the calf of your straight leg so your heel is raised off the floor.
- Loop one end of a Theraband around your foot and attach the other end to a sturdy object.
- Sit far enough away so there’s tension in the band and it pulls your foot down and in when you’re relaxed.
Procedure
- Using only your ankle, pull up and out against the band, then return to the starting position.
- Repeat for the prescribed number of repetitions.
Coaching Keys
- Do not allow any movement throughout your leg or hip during the exercise.
You Should Feel It
- Working the muscles in the front of your lower leg and challenging the coordination in your ankle.
