30-Day Hockey Ankle Training Challenge... Shocking Results

What can I accomplish in 30 days of training my ankles for hockey? I was shocked at what's possible in just one month. Wait until you see the results.
Ankle mobility is key for getting into a deep "crouched" position on the ice that allows you to improve your stride length. I used the Hockey Ankle Dorsiflexion Test as the benchmark at Day 1 and Day 30 and was blown away by the improvements.
How to do the Ankle Dorsiflexion Test:
1 - Get into a half-kneeling position
2 - Lunge forward trying to touch your knee to the wall while keeping your heel on the ground (must be able to apply pressure in the heel)
3 - Move back until you find the furthest away you can touch the wall and mark it with a piece of tape
4 - Measure the distance and see if you get 4" or more for a passing grade
Video Timestamps:
0:00 - Intro
0:30 - Why Ankles Are Important
1:40 - The Challenge
3:05 - The Results
4:05 - Mobility Routine
Ankle Mobility Routine:
Toes Elevated Squats x 10
Tibialis Raise x 15-20
Single-Leg Wall Ankle Pumps x 10-15/leg
Half-Kneeling Ankle Glides x 10/leg
**Include this as part of your warm-up or cool down
If you enjoyed this video please do me a big favor and smash that thumbs up button and don't forget to subscribe 🙏
WEBSITE: www.hockeytraining.com/programs/
INSTAGRAM: / hockeytrainingtips
FACEBOOK: / officehockeytraining

[@hockeytraining]

Would you follow a 30-day Hockey Ankle Training challenge if we created one?

[@bornepatrol]

Yes especially as I broke both mine being a paratrooper. Now I play on an all military/veteran team I’m getting some fitness and friendships.

[@samcarrier821]

Yes that would be awesome

[@laraoheinigh3002]

Yes very much so💪🏽 I need better ankle mobility 😂

[@danilkarmanov4668]

yes, great idea

[@OldWon991]

Absolutely

[@matthewlast2160]

I have had trouble with hip and groin mobility ever since I was injured. It would be nice if you could do a video on that. I think many players also have the same problem as me. Thank you and love your videos.

[@ryanrockaholic5221]

Thank you for making this video. I been training with this video for the last couple of weeks and already see a huge improvement

[@tauraizamchiya2797]

Thank you so much for making this video! This is exactly what I need

[@Axeom]

Killer video. Been trying to find a video on ankle training for days! New skater and need to get my strength up and this is great.

[@wvr7971]

Thanks for doing a ankle training video, I am always trying to find a way to be faster.

[@mgagala19]

I just had ankle surgery and am doing PT. As soon as I'm cleared, these will become part of my everyday routine. Thanks for making this video!

[@HockeyHawk]

So true! I’ve fractured both of mine and it was a looooong heal- after therapy and balance training I’m strong again. Ankles are like #1 for me for fill exercise. Great video and good information! Glad to see you talking about this, it’s so important🤘🏻

[@andreymeshcheryakov9809]

Thanks for the video! Amazing! Gonna try this 30-day challenge straight away.

[@pavlopavlo1415]

Cool! Nice training! Thanks!

[@annakapace1340]

thank you so much! ive never had very strong ankles and have trouble getting on the outside edge. i will do these exercises and try to improve!

[@hockeytraining]

Awesome, good luck!

[@robertm4919]

couldn't be more timely for a 48 yr old getting back on the ice after the covid break in action. thank you!

[@hockeytraining]

No problem, glad it helped!

[@xxxlatidudeyyy8617]

Really like your tests keep doing them

[@hockeytraining]

Thanks... doing a 30 Day Stickhandlnig Challenge right now. That video will be up in August.

[@jakeryner5161]

I love your videos!

[@UPstudiosworld]

Great video!! Thanks for this!!

[@sibbyeskie]

Very interesting. I do basic yoga balance exercises which help a lot but these seem optimized for ice performance. Appreciate the suggestions!

[@dmitrimozgovenko810]

Wow that's great! I will do the challenge. I'm a hockey ref and I often have ankle pain during the game.

[@zeekhop5380]

Your videos are amazing brother! Keep up the good work from a fellow Ontarian! I eat this stuff up and absolutely live for the game.

[@hockeytraining]

Thanks! Will do!

[@Think--Twice]

Thanks for your video that approves my thought ----I need to do the ankle exercise that I figured out during the play.

[@EliasJosueVentura]

Love it! I'm recovering from ankle sprains on both of my ankles, I will for sure try these out! Thank you!

[@producteur]

My boys are starting to play hockey this year... They love to practice the stickhandling and the shots to the net, but skating is the main challenge and stickhandling is pointless if you're the last guy on the puck. I'll get them ready for the season by including this challenge in their training (nothing serious, just for fun and establish commitment ) thanks a lot !

[@Unloved_truly]

Okay so I don’t play hockey but I skate board or longboard ALOT but my ankle has been hurting (my pushing leg) and I did the 4th excercise and the pain is gone after 1 go. Def gonna do these every morning now. Thanks bro ❤

[@fletchlives8517]

Love these videos. Cant wait to see that next 30 day challenge

[@jimmydoyon1077]

That thumbnail is great😂

[@shogekimura]

love this video. i watch it at the gym

[@charlesliu8299]

I guess this is why every hockey player should work with a figure skating coach for at least a few skating sessions- the outcome would be incredible!!!

[@michaeliannotti2996]

Yo Like the video. Don’t skate much anymore but have good ankle strength. Want to practice this video with Steve W skating drills. Thanks boss!

[@nuerotimedivergentuser724]

God I love this game!

[@eastonkukowski3936]

I love it

[@thecount1001]

excellent as usual. what level of hockey did this guy play at? he looks like he was produced in a lab that makes pro hockey players.

[@hockeytraining]

Is this my burner account? Haha I played some junior hockey in 🇨🇦 now beer leagues

[@offbrandphil146]

@@hockeytraining what level of junior hockey?

[@hockeytraining]

@@offbrandphil146 Junior B

[@fedegoeswoods3142]

This is very interesting. Have you ever seen anything by kneeovertoesguy? There's a lot to learn about mobility and strength ;)

[@603VIL]

@@hockeytraining Beer league in Canada...so then that's like D2 college US then? Lol 😂🤙

[@merrick1384]

I always do the dorsi flex when I walk up my stairs. Its really easy to just passively do.

[@rabkido2011]

On it , 🙏🏼

[@kennygismo6315]

The #1 issue for any skater isn't training their ankles. It is finding a pair of skates that fit your foot properly. You would be surprised just how good a skaters ankles are when wearing a pair of skates that fit properly.

[@BWT599]

Do these exercises and switch all your footwear to barefoot shoes/boots. Helped me out a ton with my own hockey.

[@billymcgowan2791]

How many sets of these exercises should i do for each and rest time?

[@igoresque]

just did the test, my right leg has 7.5", left 6.7" I skate a lot, though I don't use top 2 eyelets on my right skate and 1 on left

[@Cj-ou8jq]

I’m just starting out learning to play and even in regular everyday routine I struggle with ankle stability. Hope this works for me like it helped you!!

[@hockeytraining]

Let me know how it goes, good luck!

[@eastonkukowski3936]

Cool

[@BlakeHutto]

I've never played hockey and about 10 years ago I had a traumatic brain injury, but now i'm looking for something to get better at so I can rebuild strength, and Hockey seems like a great sport that seems to work all of those mussels.

[@hockeytraining]

Best sport out there!

[@BlakeHutto]

@@hockeytraining Well I guess I better learn to skate. Time to get good.

[@skaldlouiscyphre2453]

You can't let the seafood get lazy, work those mussels.

[@mikg2618]

Good topic to uncover hidden weakness. I made special training tool for strengthening my lower skating legs muscles and have idea for everyday home use. It’s simple, we don’t use those muscles at all while walking, why not begin with just using them and strengthen?

[@ghy703]

how will ankle stability/mobility/strength make me a better runner? as u know i dojnt play hockey :)

[@phildy01]

How do you call that platform you use on the "toes elevated squat"? My daughter was born with clubfoot and she needs to workout her calves and ankles a lot (for the rest of her life). She just started to play ringette and all those exercises could help her a LOT! I could do them too ;) Thanks

[@hockeytraining]

It's called a slant board 💪

[@phildy01]

@@hockeytraining thanks!

[@hallzy]

is this the same routine you did to get the results that you did?

[@TalbsXnqqq]

I’m just going to geek out real quick , when your ankles bend forward while skating the blade is on the ice for longer than it usually would on a regular stride with no ankle bending. Having your blade on the ice for longer means it has more time to push you forward very similar to speed skating skates

[@science2781]

I know you were dying to say "F delta t = m delta v". Newton knows sports!😀

[@landon1073]

Hey, I just have a couple question regarding your app, Do you have to pay to get the workouts and other thing on the app and how much is it also, what come with it like is there a certain amount workout you get per month? And any other details you could tell me? Thank you

[@hockeytraining]

Hey Landon, we offer a good amount of videos for free on the app, but to unlock every video you will need to subscribe (price is different based on what currency you use in your country, so just check the app to see). Once you are subscribed you have unlimited access to all of the videos on the app. You can see what's included by visiting this page: hockeytraining.tv/catalog

[@landon1073]

@@hockeytraining Great, thank you

[@WizardTutorialpythontutorials]

Wow

[@tiggavideo]

Did the test. Is 5.1 inch good?

[@eddieparker2623]

What about strengthening your ankles for edge work? These all look like great exercises to get 'knees over toes' but what about increasing lateral ('roll') ankle strength/mobility for edge work?

[@hockeytraining]

Check out the Breakaway Speed Kit we've got some great inversion/eversion exercises included in it: hockeytraining.com/breakaway-speed/

[@blakethetank]

is 6" good for ankle dorsiflexion?

[@hockeytraining]

Yup

[@dwaynecastellarin4199]

Quick question. Is there a name for the triangular box you used for the squats? I can’t find it on Amazon. Any help greatly appreciated.

[@hockeytraining]

Slant board.

[@dwaynecastellarin4199]

@@hockeytraining thank you

[@asdfkhieee]

I got 5in on my right and 4 1/2 on left. 41 6'0 280lbs. What did the rest of you get?

[@theguywithone]

Who in here grew up playing in leather boot skates. 40+ years, I never laced much above the ankle. Training correctly kept me ankle injury free. Lost plenty of teeth though.

[@caileme]

Great vid for extension of movement in the ankle but it doesn't fix what afflicts most skaters, pronation. This is why skaters fall inwards in their skates and it has very little to do with strength. You can correct pronation with one simple off ice exercise, just doing this alone will turn the person into a much better skater because their ankles become straight.

[@LothyLoopy]

Did you feel differences in your skating?

[@hockeytraining]

Unfortunately rinks have been closed here in Ontario 🇨🇦…. Felt good on my blades though

[@Palms66]

Will you make a proper guide or a 15 minute ankle workout video?

[@hockeytraining]

We have some on our app Hockey Training TV

[@Palms66]

@@hockeytraining oh ok is that the link in the description?

[@tinoheat728]

What is injured if you can’t do an ankle pump?

[@zachpw]

Did you notice a difference in skating speed, quality, stability, etc?

[@schoolingdiana9086]

I’m training to be a goalie. I used to do ballet, so ankles aren’t my issue: it’s my really high arches that just ache like hell.

[@remainfaithful5546]

I had that problem in my old skates. After trying every expensive footbed available, I found the most comfort in a cheap memory foam footbed that would squish down to my arch shape. The problem I created was getting exhausted skating hard because they absorbed so much energy but without foot pain or lace bite. Ultimately, I ended up buying some CCM F4's in tapered fit which are very snug and do the work for my foot laterally. I can't believe I spent that much on some skates, but how much does an injury cost? As a tall and finely boned woman, I have long thin feet with scrawny ankles making skate fit really difficult. Good luck in goal!

[@bamboograssburned]

Flexibility and fitness are great, but sport performance is the determinant of success. I think you need to measure your skating speed improvement in some specific forms!

[@hockeytraining]

Yeah, next time for sure

[@Eric-xh9ee]

I've never done any ankle training and mine was 4.5 inches.

[@SuperEedduu]

Millimeters and you will never need those fractions again

[@_xxjasterxx_]

I get what you're trying to say but it's more or less the person in those skates are comfortable with their edges. That's just a huge fact I've seen many men's league guys pretty much skate like an NHL'er but it all depends on how you skate and how much you trust those edges

[@hockeytraining]

Agree on that, but you also can't trust your edges if your ankles can't support you

[@totheknee]

1:38 - Dude's quadricepses femorum are each the size of my chest. 🧐

[@kevinroach5290]

I am curious to know if you have seen an improvement on ice. And have you kept your increased numbers and do similar exercises routinely know?

[@hockeytraining]

Hey Kevin, now that I've been on the ice more I can confidently say I've seen a big difference in my edge work without even being on the ice. Highly recommend players put a focus into their ankle training!

[@user-iz9fy1dc6k]

Mcgregor should watch this videos..

[@lifebasesolutions3405]

Speed Improvement? Do you realize any speed improvements or any other anecdotal skating improvements once you got back on the ice?

[@hockeytraining]

I wish I tested it, but I did feel a lot better on the ice

[@whoshod]

3:26 NorthAmericans trying the hardest to not use the metric system

[@BobSchroden]

Proof is in the pudding, do you feel like your speed increased after this?

[@radicalray07]

My ankles are very sensitive and are hurt very easily and hurt all the time, what should I do?

[@hockeytraining]

Check out our training programs at HockeyTraining.com. We incorporate a lot of ankle training 👍🏼

[@statik47]

So.... why are skate manufacturers making super stiff boots that give zeroankle flexibility....?

[@eastonkukowski3936]

I love it