BULLETPROOF YOUR

ANKLE
YOU'RE AS STRONG AS YOUR WEAKEST LINK

13% OF ALL
INJURIESHAURET ET AL. 2010

EXERCISES AND PHOTO'S: DESIGN:

PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
 ACTUAL
DEMANDS

PHOTO'S: DESIGN:
MEDIATHEEK DEFENSIE JOHAN.MERTENS@MIL.BE
 EQUIPMENT

TRIGGER POINT BALL

FOAMROLLER

EXERCISES AND PHOTO'S: DESIGN:

PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
ANKLE
LEVEL 1 (WEEK 1-3)

STEP 1: RELEASE TISSUE - 1 ROUND

ROLL PLANTAR FASCIA - 45 SEC
(LEFT & RIGHT)

ASSISTED CALVE ROLL - 45 SEC

(LEFT & RIGHT)

STEP 2: STRETCH TISSUE - 2 ROUNDS

MANUAL RESISTED BIG TOE STRETCH - 30 SEC
(LEFT & RIGHT)

MANUAL RESISTED HEEL STRETCH - 30 SEC

(LEFT & RIGHT)

CALVE STRETCH - 30 SEC

(LEFT & RIGHT)

STEP 3: CREATE MOBILITY - 2 ROUNDS

HALF KNEELING ANKLE ROCKER - 15 REPS
(LEFT & RIGHT)

STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS

CALVE RAISE - 15 REPS

SINGLE LEG BALANCE - 45 SEC

(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:

PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
ANKLE
LEVEL 2 (WEEK 4-6)

STEP 1: RELEASE TISSUE - 1 ROUND

ROLL PLANTAR FASCIA - 45 SEC
(LEFT & RIGHT)

DOUBLE LEG CALVE ROLL - 45 SEC

STEP 2: STRETCH TISSUE - 2 ROUNDS

BIG TOE STRETCH - 30 SEC
(LEFT & RIGHT)

SINGLE LEG HEEL SIT - 30 SEC

(LEFT & RIGHT)

FEET ELEVATED CALVE STRETCH - 30 SEC

(LEFT & RIGHT)

STEP 3: CREATE MOBILITY - 2 ROUNDS

STANDING ANKLE ROCKER - 15 REPS
(LEFT & RIGHT)

STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS

ELEVATED CALVE RAISE - 15 REPS

HEEL AND TOE WALK - 20 REPS

(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:

PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
ANKLE
LEVEL 3 (WEEK 7-9)

STEP 1: RELEASE TISSUE - 1 ROUND

ROLL PLANTAR FASCIA - 45 SEC
(LEFT & RIGHT)

SINGLE LEG CALVE ROLL - 45 SEC

(LEFT & RIGHT)

STEP 2: STRETCH TISSUE - 2 ROUNDS

TOE SIT - 30 SEC

HEEL SIT - 30 SEC

DOWNWARD DOG - 30 SEC

STEP 3: CREATE MOBILITY - 2 ROUNDS

TOE ELEVATED ANKLE ROCKER - 15 REPS
(LEFT & RIGHT)

STEP 4: ACTIVATE NEW RANGE OF MOTION - 3 ROUNDS

SINGLE LEG CALVE RAISE - 15 REPS
(LEFT & RIGHT)

SINGLE LEG HOP - 15 REPS

(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:

PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE