All About The Ankle: Take Care Of Your Ice Interface
Have you ever sprained your ankle? Did you go to physiotherapy and get it back to 100 percent before you got back on the ice, or did you just gimble around until the pain went away, basically ignoring it as much as possible?
I am thinking for most of you it was the latter.
Next question: how many of you drive around with bald tires on your car in the winter (if you have winter)? I bet not many.
It’s another example of taking better care of your car than you do your body, so let’s do something to reverse that trend.
Your ankle is kind of like the tires on your car. It is your body’s interface with our environment (for the most part). It is your interface between your skate and the rest of your body when you are on the ice.
A couple years ago we looked at some basic drills for the ankle, and in case you missed that, you can still check it out here.
Today, I have a progression for you. So if you want to be more mobile in the crease and put less strain on your knees and hips, try some of these exercises. Can you do them competently or are you surprised at how much you struggle with them (especially the first one)?
- Single Leg Calf Raise: Eight to 12 each leg. Don’t forget to pause at the top.
- Single Leg Rotation: eight each leg. Pause for two seconds at the top.
- Lunge Matrix: Three each way on each leg. Come to balance between each repetition.
If you add one of these exercises to your current off-ice goalie training routine or dynamic warm up three days per week, you will be well on your way to improving the performance of your ankle on the ice.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
Maria also has a NEW version of her FREE 14-Day Flexibility program for goalies that anyone can try for free by clicking HERE!