Video coming soonMobility
Ankle CARs (Controlled Articular Rotations)
Slow ankle circles with the shin held still. A daily drill to keep every direction of the ankle moving, for heel pain, Achilles pain and runners.
Pogo Hops
Small, quick hops in place with stiff ankles. The first plyometric for runners and the entry point for training the Achilles spring.
How to do it
On a forgiving surface, hop in place on both feet with stiff ankles and slightly soft knees. Stay on the balls of your feet and keep each contact short, as if the floor is hot.
Common mistake
Big, slow, deep landings. Small and quick is the whole point.
Helps with
- Achilles tendinopathy
- Running economy
Used in
- Run Again: The Achilles Rebuild
- Run Faster: The PR Pyramid
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
Related videos
Video coming soon
Strength
Bent Knee Calf Raise (Soleus)
Calf raises with the knees bent to load the soleus, the deep calf muscle runners undertrain. For Achilles pain, heel pain and running strength.
Strength
Straight Knee Calf Raise (Gastrocnemius)
Slow calf raises with straight knees to load the gastrocnemius. A base strength exercise for heel pain, Achilles pain and runners.
Video coming soonStrength
Eccentric Heel Drop (Alfredson Protocol)
The eccentric heel drop for Achilles tendinopathy: rise on two legs, lower slowly on the sore leg. Straight knee and bent knee versions.