Ankle Mobility: Working on Dorsiflexion for a Better Stride
Improve your stride power and balance by unlocking more ankle mobility off the ice.
This off-ice mobility exercise helps you generate more power out of each stride by improving ankle dorsiflexion — your ability to flex the ankle and move your knee over your toes. The greater the range of motion between your shin and foot, the more efficient and explosive each push on the ice becomes.
From: Jeff LoVecchio of Give More Be More & The Hockey Think Tank podcast (Instagram)
🎯 Skills Targeted:
Ankle mobility and range of motion
Stride power and extension
Balance and posture
Injury prevention
📕 What You’ll Learn:
How ankle flexibility impacts stride mechanics
Proper setup and form for ankle dorsiflexion training
A band-assisted progression for deeper mobility work
🧠 Why Work On Ankle Dorsiflexion:
Strong, mobile ankles are the foundation of every stride.
Improved dorsiflexion lets players get over their edges, produce more force per push, and maintain better posture and stability through every stride.
Whether you’re a forward accelerating through the neutral zone or a defenseman pivoting on retrievals — ankle mobility translates directly to on-ice power.
🛠️ Equipment Needed:
Resistance band (optional but recommended)
Wall, bench, or sturdy anchor point
*Full drill description, tips, and optional variations below the video.
VIDEO: Ankle Mobility – Working on Dorsiflexion
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Ankle Mobility: Working on Dorsiflexion for a Better Stride
✍️ Drill Setup & Execution:
Start in a half-kneeling position (one knee down, one knee up).
Grab your heel with your hand to keep it anchored to the ground.
Guide your front knee forward until it moves gently over your toes, keeping your heel flat.
Pause at the end of your range for a breath, then return to the start position.
Perform 10 controlled reps per side.
Progression:
If your ankle mobility is limited, loop a resistance band around the front of your ankle and anchor it behind you.
The band should pull backward on your ankle as you glide your knee forward.
Perform 1–2 sets of 10 reps with control and tension.
To reinforce new range of motion, follow with goblet squats, heel-elevated squats, or similar stability work.
💡 Tips for Success:
Keep your heel planted throughout — no lifting off the ground.
Move slowly; the goal is control, not speed.
Breathe into each rep to relax the ankle joint.
Consistency matters — aim to do this daily before skating or as part of your warm-up.
🔁 Optional Add-Ons:
Combine with hip mobility or calf release work for a full lower-body activation circuit.
Use a lighter band to isolate balance and single-leg control.
Add tempo holds (3–5 seconds at end range) for advanced players.
🚨 Final Thoughts:
Improving ankle mobility leads to more efficient energy transfer and ultimately, a stronger, faster stride. Practice this drill consistently and you’ll notice improved edge control, balance, and stride power in just a few weeks.