Ankle Dorsiflexion Wall Mobilisation
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Wall, Resistance Band
Primary muscle group
Soleus, Gastrocnemius
Secondary muscle groups
Tibialis Posterior, Ankle Joint Capsule
Movement pattern
Closed-Chain Ankle Dorsiflexion
Training goal
Mobility
Sport
General Athletic Development, Sprinting, Basketball, Olympic Weightlifting
Overview
Purpose. Drive the knee over the toes against a wall to restore the ankle range that squatting, sprinting and landing all depend on.
How it fits the system. A beginner-level closed-chain ankle dorsiflexion entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Soleus, Gastrocnemius
Secondary muscles
Tibialis Posterior, Ankle Joint Capsule
Movement pattern
Closed-Chain Ankle Dorsiflexion
Equipment
Wall, Resistance Band
Difficulty
Beginner
How to Perform
- Stand facing a wall with the test foot a few inches from it.
- Keep the heel flat on the floor throughout.
- Drive the knee forward over the second and third toes until it touches the wall.
- Hold for a second, then return.
- Move the foot back a little each time you succeed to find the end range.
- Perform the prescribed reps and compare both sides.
Coaching Cues
- The heel must stay down or the rep does not count.
- Track the knee over the middle toes, not inside the foot.
- Keep the arch from collapsing.
- Work just at the edge of your range, not through pain.
Common Mistakes
- Letting the heel lift to gain range.
- Letting the arch collapse and the knee fall inwards.
- Bouncing rather than moving with control.
- Only working the tighter side and ignoring the other.
Progressions & Regressions
Progressions
Unloaded knee-to-wall, then band-assisted joint mobilisation, then loaded heel-elevated split squat holds.
Regressions
Move the foot closer to the wall and work in a smaller range.
When to Use It
When to use
In the warm-up before squatting, sprinting or plyometrics, and daily if range is limited.
When not to use
When there is acute ankle swelling or pain from a recent sprain.
Programming
2 to 3 sets of 8 to 12 slow repetitions per side, holding two seconds at end range.
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