with Coach Tall Rob

MOVEMENT OF THE MONTH

November's focus is Ankles - One of the most utilized and important parts of the body in parkour. The ankles take a lot of impact and it is important to keep the muscles around them strong and springy!

Ankle Hops

  • An exercise that helps develop springiness and strength at different angles.

  • Start with a line on the floor. Hop from one side to the other trying to bounce from one side to the other without stopping. Do this exercise both side-to-side and forward-and-back making sure to land on the balls of the feet. Great as a warm up (10 reps or more) or part of a conditioning routine (ex. 3 sets of 15 reps on each foot). 

Calf Raises

  • An exercise that helps develop strength at deeper range of motion!

  • Start with a raised surface such as a curb or low box and something to hold onto. Place the balls of your feet near the edge of the box and slowly drop your heel to a comfortable height. Then push up, raising your heel as high as you can. This is a good exercise for a conditioning routine (ex. 3 sets of 10 reps on each foot).