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Ankle and Foot: Strategies to Improve Capacity Generate Forces, by Jean B. Morin

Some strategies to perform at home and improve the ability to transmit forces on the ankle and foot

FSI Staff

Football Science Institute

Professor Jean B. Morin, a world expert in developing the ability to produce horizontal forces, proposes many exercises to improve strength in foot and ankle. Maintaining a great generation capacity, transmitting and amortizing force on the foot and ankle is of great importance in high intensity actions such as accelerations, declarations, change of direction, or kicking. Not only as a strategy to improve performance in these actions, but also to reduce the incidence and severity of injuries such as ankle sprains.

“Maintaining a great generation capacity, transmitting and amortizing force on the foot and ankle is of great importance in high intensity actions such as accelerations, declarations, change of direction, or kicking”

Professor Morin presents us with a progression of exercises, starting with those that can be done sitting down, continuing with the achievable ones standing and ending with those performed in monopodal support. The battery of exercises involves the work of the muscles of the cake plant, the flexors and extensors of the fingers and ankle. The objective of this progression is to promote a gradual loading. They are simple, they are always done with bare feet and the exercises are completed in 10 min (always performing 4 – 5 repetitions of 2-3 seconds each, always executed at maximum intensity).

 

 

 

FSI Staff

Football Science Institute

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