Dorsiflexion Rocker
Video
▶ Watch videoFoot & Ankle Control
Purpose
Build controlled forward-and-back movement through the foot and ankle while keeping the heel stable under increasing load.
How to perform
Level 1 — Seated: Rock the board slowly forward and backward through the foot and ankle while the heel remains stable.
Level 2 — Standing: Repeat the controlled rocking movement under body weight while keeping the body mostly still.
Level 3 — Single-leg: Control the forward-and-back response with small corrections. Use light fingertip support as needed.
Duration
8–12 controlled rocks per foot
Coaching cues
- Keep the heel stable
- Maintain contact through the forefoot
- Control both the forward movement and the return
- Avoid moving the whole body or gripping with the toes
Training level
Progress from Level 1 (seated) to Level 3 (single-leg) as control improves.
After mastering Level 3 with the round bars, progress to Level 4 using the triangular bars for greater instability.