In Part 1 of this article, we talked about mobility at the foot / ankle complex and the importance of setting up the lower half for success, whether it be initiating a hip hinge or creating better ROM in the weight room. Today, in part 2, we’re going to talk about adding strength and stability to our newfound mobility in order to create higher ground reaction forces (GRF). This is pure gold for athletes looking to increase force output (or explosiveness) while reducing the risk of injury.

Impact on the Kinetic Chain

Weaknesses and instability in the ankle complex generally expose themselves as compensatory movements higher in the kinetic chain, particularly at the low back, knee, and hips. This usually will result in reduced force output, and many times injury. Surprisingly, up to 30% of power output can be lost in the foot / ankle alone.

Whether you’re pitching, hitting, fielding, or stealing a base which involve pushing off from various angles, your ankle strength and stability are crucial. It helps minimize energy leaks that occur in both the back foot when beginning the initial push down, as well as the lead leg block when decelerating the front foot.

So, by addressing ankle stability and function, athletes can better distribute force, move more efficiently, and improve their overall power output and performance.

“When power is efficiently transferred, the body can achieve optimal performance without restricting power output or experiencing significant energy loss.”

Dorsiflexion and Plantarflexion… Two of the big players

In Part 1 we touched on Dorsiflexion. Today we’re going cover both Dorsiflexion and Plantarflexion and how we can help improve strength and stability in the ankle complex.

Here are the muscle groups that make it happen…

Tibialis Anterior – This muscle on the front of the lower leg helps with dorsiflexion (pulling the toes up) and plays a role in stabilizing the ankle while walking and standing.

Gastrocnemius -These large muscles on the back of the lower leg connect to the heel bone (calcaneus) via the Achilles tendon and are crucial for plantarflexion (pointing the toes down) and standing on tiptoes.

Spring / Ankle Series Exercises

The Spring Ankle Series, Created by Sport / Speed performance coach Chris Korfist, aims to enhance the transfer of power from the body to the ground and back up again by strengthening the entire chain of muscles involved in the ankle, calf, and foot.

The Spring Ankle Series involves performing isometric contractions in various positions, including a three-quarter and half squat, the latter being performed closer to the start of baseball season due to the more sports-specific position used in baseball. Before loading the exercise, it is crucial for the athlete to be able to hold their body weight on one limb for one minute. This is to ensure that the body can effectively absorb the force applied to the ground with its own body weight.

It is important to note that most athletes will initially struggle to hold their body weight for even :20-:30 sec. and, we see this problem all the time.

The mind and body’s awareness that the ankle complex is not able to handle the demands of higher ground reaction forces (GRF) will cause an athlete who has already developed a strong and powerful set of legs (lower half) and core, to down-regulate the amount of force being applied when pushing off the ground in order to prevent injury. This is what allows an athlete who may not possess the same physical strength as another to transmit and transfer force more efficiently.

Ankle Series #1 – Dorsiflexion

This method is especially crucial for actions like acceleration and push-off. By focusing on the deep thigh position with ankle dorsiflexion, athletes can improve their foot and ankle strength during the hip hinge which is vital for optimal performance when loading the back leg both on the mound and when hitting.

Enter spring ankle drill #1… “Half-squat Dorsiflexion”

Half-Squat Dorsiflexion

Ankle Series #2 – Plantarflexion

After emphasizing the importance of efficient function in dorsiflexion, it is crucial to address the role of plantar flexion in force transfer. It is designed to enhance the athlete’s ability to drive forward with maximum efficiency and power.

When correctly utilized, this position aligns the foot in a way that the toes point downward and the heel lifts upward, enabling a torque into the resistance that magnifies the force transmitted during the push-off phase. This exercise closely resembles #1, with a focus on a different ankle position—plantar flexion. This is especially important in the stride phase when pitching, or when sprinting / base running.

Enter spring ankle drill #2… “Half-Squat Plantarflexion”

Half-Squat Plantarflexion

Training Parameters

- Sets – 2-3
- Reps – :20 sec working up to 1 min holds.
- Load – Start by working up to 1 min. with only B.W. Then, progress to weighted vest or dumbbells
- Frequency – 2-4 x’s/week

Summary

Transferring force efficiently is a key aspect we aim to emphasize in training speed and explosiveness. It is essential to recognize that as force transfer efficiency improves, so does performance while the risk of injury decreases. By not adequately preparing the ankle and calf, we force the athlete to place an internal governor on the entire kinetic chain while at the same time, reducing an athlete’s ability to create maximum power output.

The goal is to enable athletes to maximize force transfer while minimizing energy leaks, resulting in increased explosiveness.

See ya’ in the gym…

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

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