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Band Ankle Eversion
A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
Box Jump with Step Down
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A jump up onto a box with a step down, which builds power while keeping landing forces low. Part of return to run and landing mechanics work.
How to do it
Stand about a foot from a sturdy box. Dip and swing the arms, jump, and land softly on the box in a quarter squat with the knees tracking over the toes. Step down, never jump down. Start with a low box and go higher only when every landing is quiet.
Common mistake
Landing loud and stiff, or letting the knees cave in. Lower the box until you can land softly with the knees in line with the toes.
Helps with
- Running injuries
- Running economy
- Knee pain in runners
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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