"The researchers found improvements in power, stroke length, and foot force symmetry".
Don't have the time? Ankle mobility won't improve? Just rigg around the problem.
Want faster changes? Add in drills throughout your day or change your environment.
So you have limited range at your ankles...Now what?
What's breathing have to do with your ankles?
The biggest mistake people make is blindly stretching.
The screen mentioned in our last post (add link) is good for rowers who want a quick pass or fail test. For those who want a more advanced, specific number, here is a way to quantify your ankle range of motion.
Here is an easy to do screen for your ankles. This can be done alone, or in a group setting. All you need is a wall. Conduct the screen with or without shoes. With your foot a fist length away from a wall, kneel and drive your knee towards the wall without allowing your heel to rise from the floor. If your heel stays down, your knee and arch don't collapse, and you touch the wall, you have 40-45 degrees of ankle dorsiflexion (the recommended amount for rowers).
Lacking ankle range of motion? Limitations here will cause issues with compression and body position into the catch. It will also limit the athletes ability to get their heels down quickly (an ideal ability). Common injury potential includes the foot, knee, and back.
Below are some common faults seen in the stroke when the ankles are limited.
Blake Gourley holds a Masters of Science in Sports Performance Training and has over 10 years of experience working with rowers. Read more