Blog Section > ADARQ & LanceSTS - Q&A

importance of ankle flexibility

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hennas87:
How much of a difference can good ankle flexibility have on vertical jump?

I have really good flexibility when it comes to dorsiflexion but my plantarflexion is a bit crap tbh, I can't even get close to pointing my toes.

I've tried sitting on my feet to try and develop the flexibility but it's not doing a great deal. any particularly good ways to do it? is it worth my time?

LanceSTS:

  Lack of mobility at the ankle, knee, or hip will negatively affect movement period.  The other joints have to take up the slack that the limited range area can not handle adequately.  Look at basketball players who always wore those stiff/elongated ankle braces, many developed knee issues shortly after.  If youre unsure of whether or not your ankle mobility is adequate, look at the ankle rocker tests on youtube. The fix is the test if youre lacking.

LBSS:
glad you're back, lance.  :-*

hennas87:
thanks, lance.

kinda confused by what I found online though. I may not have gone in depth enough but I had trouble finding anyone talk about plantar flexion. on wikipedia it says:

 "The range of motion for plantar flexion is usually indicated in the literature as 30° to 40°, but sometimes also 50°"

I'm finding it hard to test myself on what mine is but from the best i can see I'd say I maybe get around 45 degrees.

The reason I ask this really is because I saw this video posted by joel smith which shows gerald green jumping and he gets really good downward flexion and comparing it with a video of my own jumping he definitely gets a fair bit more than me.

http://www.youtube.com/watch?v=jaI8DsdGcgA

I've always had no trouble what so ever squatting atg so I'm pretty sure my dorsi flexion is cool.

LBSS:
i never get tired of watching that jump.

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