Any workouts I can do to keep my heel and Ankle ready for a good shock?

dsingle

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any obstacle conqured

Re: Any workouts I can do to keep my heel and Ankle ready for a good shock?

« Reply #15 on: April 13, 2008, 11:08:48 AM »

though you do need to roll (its a core essential to parkour) you also need to learn how to land
which is not landing on your heel
landing should be done with the ball of the foot then to the heel also you slap the ground

the way to work on making your landings less painful is to make your shins stronger do toe raises (tons) your calves help on takeoff and your shins help on landing
toe raises will help on building your shins and reduce injury


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AMARILLO PARKOUR {(AMAPK)}

weeman

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Re: Any workouts I can do to keep my heel and Ankle ready for a good shock?

« Reply #16 on: June 06, 2008, 02:38:47 AM »

all im doing at the moment (ive only just started Grin

) is learning to do rolls
by practicing alot, climbing 6 ft walls Embarrassed

and working on strengthning
my joints and muscles Tongue

............ ive whacted about 20 rolling tutorials
and i thnk im getting the hang of it (soon ill pratice on grass not carpet

)
hope i help Wink


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Daniel Arroyo

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Re: Any workouts I can do to keep my heel and Ankle ready for a good shock?

« Reply #17 on: June 11, 2008, 07:53:02 PM »

This is what I do to strengthen my ankles, But like people previously sad; WORK ON YOUR ROLLS!!!!!

http://www.youtube.com/watch?v=8B1XvEbJUKE


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Tyler Morita

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Re: Any workouts I can do to keep my heel and Ankle ready for a good shock?

« Reply #18 on: June 13, 2008, 01:14:56 PM »

That vid was awesome! Exactly what I needed....and to avoid having to watch it over again, I took notes!

-LAND ON THE BALLS OF YOUR FEET!!
-don't work hard if your tired or sore...
-shin raises (on your heels, pull toes up) 3sets
-quick pulse variation
-lateral raise variation (inside/outisde)
-one foot (progress)
-with foot in the air
-pull toes hard to knees
-forceful inner/outer rotations
-isometric raises (push down with one heel, pull up with other toes)
-lateral isometrices (use heel as a pivot, push against a wall/other foot)

-rule of thumb: do 2 sets of each exercise + 3 sets of morning and night shin raises.
-use a "good burn" as your rep marker.
-go trail running!
-walk on your toes...really high on your toes, 10mins
-STRETCH!
-shin
-upper calf
-lower calf (bent knee)
-rolls


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Shae "shae" Perkins

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Re: Any workouts I can do to keep my heel and Ankle ready for a good shock?

« Reply #19 on: July 13, 2008, 11:51:44 AM »

Well conditioning your ankles is important, but not exactly a good substitute for not being able to roll. I have been training for more than a year and a half and just recently have I been able to roll correctly on concrete. And that's practicing them everyday for at least 20 minutes a day. So stop bein' a baby and just keep trying Tongue


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American Parkour > Fitness and Training > General Fitness > APK Workout of the Day (Moderators: Steve Low, Chris Salvato) > Topic: Any workouts I can do to keep my heel and Ankle ready for a good shock?

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