How to Train: Ladder Ankle Bounces

First let us start with ankle bounces. What we want to do here is just use the ankles to bounce and move the body forward. As I go down the ladder, I allow athletes to look down slightly in order to get their focus and understand how far their feet need to move at first. Eventually, we want the eyes up. We also want a nice gentle arm swing as we go down through. We do not want to just have the arm straight down.

We are using just the ankles to bounce from square to square. So the heels do not touch the ground. So we are here, hips tall, chest tall, heels off the grounds so we get that good Dorsey flex action of snapping the ground. Another thing we want to look at is not having the feet swing or the legs swing around as we go. But rather keeping the feet right underneath the hips as we travel through the ladder. So we do not want side to side. We do not want forward and back. We simply want to keep the hips and feet in line.

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