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Ankle Flips

A plyometric exercise that develops explosive ankle power and reactive strength through rapid ankle flexion and extension movements, improving lower leg strength and coordination.

Exercise Overview

Category

Plyometrics

Exercise_Type

Flexibility

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart and knees slightly bent. Perform rapid ankle flexion and extension movements, bouncing on the balls of your feet. Use only your ankles and calves to create the bouncing motion.

Starting Position

Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.

Finishing Position

Continue the ankle flipping motion while maintaining proper form and rhythm.

Form Cues

Use only ankles and calves, bounce on balls of feet, maintain rhythm, control the movement

Common Mistakes

Bending knees too much, losing rhythm, not using ankles, poor coordination

Progression Tips

Increase speed, add weight, perform on one leg, or increase duration.

Regression Tips

Reduce speed, perform with less intensity, or practice basic ankle movements.

Safety Notes

Stop if you experience pain in the ankles, calves, or feet. Maintain proper form to avoid injury. This exercise requires good ankle strength and coordination.