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Core Knowledge
Movements
Contents
Ankle PNF D2.2 (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.
- Attach one end of a Theraband to your foot and the other end to a sturdy object.
- Position yourself relative to the object so that your toes are being pulled away from your shin to start.
Procedure
- Using only your ankle, pull your toes up and inward, 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 your lower leg and challenging the coordination in your ankle.
