Ankle-dorsiflexion development 2

THE WHAT: Ankle-dorsiflexion drills focused on loading in the bent-knee position in lunge, half-kneeling, and squat forms. The distinction between these drills and straight-leg variations lies in how the two main muscles in the calf - the larger, more superficial gastrocnemius and the underlying soleus - act on the ankle relative the their attachment origins. Namely, whilst the medial & lateral gastrocnemius CROSS THE KNEE with their origins at the posterior of the femur, the soleus does NOT. It is therefore stretched independently of knee-position, whereas the 'gastoc' is stretched better in a straight-leg position, whereby the muscle is at maximal length. For access to the full library of resources supported by contextual & programming insights to grow your movement journey, visit the 'VRL': https://www.movemorevrl.com/browse Resource contents: 0:06 - Long-lunge variations 0:12 - Long-lunge dorsiflexion (pulsing & isometrics) 0:50 - Loaded LL (pulsing & isometrics) 1:10 - Half-kneeling variations 1:16 - Half-kneeling dorsiflexion (pulsing & isometrics) 1:28 - Loaded half-kneeling dorsiflexion 1:42 - Bent-knee dorsiflexion (contract/relax execution) 2:10 - Passive-squat dorsiflexion 2:16 - Bodyweight squat dorsiflexion 2:27 - Loaded squat dorsiflexion 2:37 - Loaded squat dorsiflexion (CR execution) 3:09 - Lunge 'wedge' dorsiflexion 3:45 - Lunge 'wedge' (flat-foot) This means, however, that when expressing dorsiflexion in a straight-leg position, the range of the gastroc is both greater stimulated and the "limiting factor" in the stretch, whilst the soleus may have more range to give. To make the soleus the main target of the stretch, then, one need only to flex the knee to "turn off" the stretch on the gastoc, and shift it much more significantly to the soleus. Further, the difference in joint involvement alters the way the insertion points of the calf muscles at the Achilles tendon & calcaneus are loaded & stretched, affecting deeper ankle-structures too. Whilst this bent-knee stimulus to the soleus is always present when working in the squat or lunge position, these drills take a "hard-focus" look at how it can be developed with fundamental loaded, pulsing, and contract/relax-stretching executions in a range of positions. ___________________ For programming, guidance, & support for your physical practice: The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse FREE fundamental prehabilitation program: https://www.movemoremp.com Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport Elements (standardised programs): https://www.movemoremp.com/elements-s... [email protected]