Plane of Motion
Footwork: Tendon Stretch
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2-4 Medium Springs
Muscle Focus
Plantar Flexors
Gastrocnemius, Soleus, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Peroneus Longus, Peroneus Brevis
Concentrically contracts to lift the heels up.
Eccentrically contracts to lower the heels down to stretch with control.
Other Muscles at Play
Anterior spinal stabilizers to maintain lumbo-pelvic stabilization.
Hip adductors to keep the legs together build the midline connection into the core.
Knee extensors to keep the knees straight.
Dorsiflexors to flex the feet and reach the heels further under the bar.
Objectives
Enhance the strength of the feet, ankles, and nearby muscles.
Enhance control over your foot and ankle.
Focus on foot pressure and the connection of the 1st Ray, where the big toe meets the ball of the foot. Approximately half of the weight should rest on that connection, with the remaining 50% distributed evenly across the foot.
Enhance the core connection to keep the pelvis stable and ensure the body moves as a single unit during each lift and descent.
Focus on breathing to synchronize the movement.