Ryan Ford

6 foot drills for stronger, more mobile feet & ankles: https://parkouredu.org/six-foot-drills/?learn=11
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→ Toe walk (top left)
→ Heel walk (top middle)
→ Toes out walk (top right)
→ Toes in walk (bottom left)
→ Ankle inversion walk (bottom middle)
→ Ankle eversion walk (bottom right)
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— Go barefoot for best results.
— Push to your end ROM at all times but also stay active, engaged, & safe.
— Add all 6 foot drills into daily warm-ups or cool-downs. Consistency is key.
— Do 10-25m of each foot drill (all 6 drills take less than 5 minutes total)
— Start with BW but over many weeks/months, progressively overload the movements w/ weight vest, dumbbells, etc. Even just an extra 10-20% BW makes these drills far more challenging.
— Work odd angles & positions by turning 90 degrees, each quarter of the way, during each foot drill. Life & sport is not always linear so you should prep in every direction.
— To make things harder or easier try more/less distance, more/less ROM, & more/less weight.
— To keep things fun & challenging, try foot drills with slightly different toe/foot/ankle positions, tempos, & movement patterns.
— Multi-task by doing variations of these drills when you go for a walk, especially if you’re not in a rush.
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ft.

Racing the dying light, a 1% iPhone battery, & my own s**t cardio. Wanted to get this 1 better but it was also a tricky puzzle to solve + execute. However, not bad for a 30-minute scout/build/send in a new spot!
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📱

Fundamental positions of movement:
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1) tuck
2) pike
3) neutral
4) hollow
5) arch
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Read/watch more about these basics, plus 200 other movements for all levels & goals, over on my Youtube—🔗 in bio 🙏
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ft.

Happy bird day from me & my favorite duck human!! 😍 🦆