#1 Tissue work of
THE plantar faciae,
achilles,
Calf (soleus and
gastrocnemius)
#2 Single leg Down
Dog with ROM
2-3 sets of
12 reps each
#3 Heel sit
(in Dorsiflexion)
2-3 sets
of 30 sec
#4 Toe walk
1-2 sets of
50 yds or 150 steps
#5 Heel walk
1-2 sets of
50 yds or 150 steps
Follow this program for 2-3 times a week and retest after 4 weeks to see if your score has improved.
WHy is dorsiflexion vital for elite speed?