• Target Training

2 Quick Exercises to Improve your ANKLE MOBILITY for Irish Dance

Updated: Apr 13

As Irish dancers, we spend most of our dancing time with our feet pointed, known as plantar flexion. Because of the amount of time we spend with our feet pointed, the result may be an imbalance in our ankle mobility and limited range of motion when a dancer’s foot is in dorsiflexion, or flexed.

Why is it important to have a improved range of motion in our ankles?

  1. decreased risk of injury - something we ALL want!

  2. peak mobility - better movement in your ankles for footwork patterns

  3. optimal stability - more stability = improved power…yes, please!

Add these two simple exercises to the end of your workout or dance class to optimize your ankle mobility today.


HIP TO WALL

  • start with one toe up on a wall

  • face the wall and square your hips to the wall

  • while keeping your front leg straight, bring your hips towards the wall

  • return to starting position

  • 20 on each side

KNEE TO WALL

  • start with one toe up on a wall

  • face the wall and square your hips to the wall

  • while keeping your knee over your ankle (not angling in), bend your knee towards the wall

  • return to starting position

  • 20 on each side

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Happy Training!