Foot and Ankle Plyometric Training

Foot and Ankle Plyometric Training

Recommended Frequency:

Every week on Tuesday, Thursday, Saturday

Advanced Plyometric Routine for Feet and Ankles
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Ankle Rebound Jumps

Ankle Rebound Jumps

6:00 PM
10m

This protocol involves quick, repetitive jumps focusing on ankle movement to improve power and reactivity.

Choose from 2 Options
Two-leg jumps ,
Single-leg jumps
Simple Task

Vertical Rebound Jumps

Timed Activities - 20s

Side-to-Side Rebound Jumps

Timed Activities - 20s

Forward-Backward Rebound Jumps

Timed Activities - 20s
Enter a Number
Penguin Marches

Penguin Marches

6:20 PM
5m

This protocol involves a marching movement that emphasizes ankle and foot control, serving as a preparatory exercise for more advanced plyometrics.

Choose from 3 Options
Slow pace ,
Moderate pace ,
Fast pace
Simple Task
Simple Task

Penguin Marches

Timed Activities - 30s
Enter a Number
Box Jumps

Box Jumps

6:30 PM
10m

This protocol involves jumping onto and off a raised platform, focusing on explosive power and foot control during landing.

Choose from 3 Options
Two-foot jump ,
Single-leg jump ,
Alternating legs
Simple Task
Simple Task

Box Jumps

Timed Activities - 30s
Enter a Number
Depth Jumps

Depth Jumps

6:50 PM
10m

This advanced protocol involves stepping off a raised platform and immediately jumping upon landing, maximizing the stretch-shortening cycle in the feet and ankles.

Choose from 3 Options
Forward jump ,
Vertical jump ,
Diagonal jump
Simple Task
Simple Task

Depth Jumps

Timed Activities - 30s
Enter a Number
What You'll Get
  • šŸ’Ŗ
    Improved Ankle Power
    Rebound jumps help develop explosive power in the ankles, which is crucial for activities like sprinting and jumping.
  • āš”
    Enhanced Foot Reactivity
    These exercises improve your foot's ability to quickly react to the ground, benefiting agility and speed in various sports.
  • šŸ’Ŗ
    Improved Foot Control
    Penguin marches help enhance your ability to control individual foot movements, contributing to better overall foot function and stability.
  • šŸ’Ŗ
    Enhanced Ankle Stability
    This exercise challenges your ankle stability, helping to improve balance and reduce the risk of ankle injuries.
  • šŸ’Ŗ
    Increased Explosive Power
    Box jumps help develop explosive power in the lower body, particularly in the feet and ankles, which is beneficial for various athletic activities.
  • šŸ’Ŗ
    Improved Landing Mechanics
    This exercise enhances your ability to absorb impact forces through your feet and ankles, potentially reducing the risk of lower body injuries.
  • āš”
    Enhanced Reactive Strength
    Depth jumps improve your ability to quickly absorb force and produce explosive power, which is crucial for activities like sprinting and jumping.
  • šŸ’Ŗ
    Improved Foot and Ankle Stiffness
    This exercise helps develop the appropriate stiffness in your feet and ankles, allowing for more efficient energy transfer during high-impact activities.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

E3 Rehab Programs

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E3 Rehab Coaching

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E3 Rehab Apparel

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Vivo Barefoot Shoes

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MASS Monthly Research Review

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CSMi

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Gym Equipment

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Minimalist Shoes
Try It Out, Adjust As You Go!
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