Ankle Mobility Routine | Mobility For Tight BJJ Players

Do you wish your squat was better? It’s likely your ankles are holding you back...
We find that time and time again, its tight ankles that hold people back from being able to squat comfortably. And this is not ideal - the squat pattern is an essential part of strength training, as well as being essential to quality movement while training BJJ
If your ankles are constantly holding you back from achieving good positions in the gym and on the mats, then you’re really inhibiting your ability to improve your jiu jitsu and get stronger. By taking 10 minutes before training to address these sticking points, you can turbocharge your training gains in a way that nothing else will
We use this routine with everyone we train - from hardcore athletes through to our parents. Everyone reports better movement after doing it, so we want to share it with you
Here’s the routine…
First we start with the tissue prep:
- Foot release 30-60s, then perform 6-10 reps of the knee over toe squat
- Calf release on roller 30-60s, then perform 6-10 reps of ankle flexion and extension
Then we get into the main dish:
- Knee flexion with ankle distraction 30-45s
Perform anywhere from 2-3 sets of this last drill as needed
The ideal time to perform this routine is BEFORE you train either BJJ or strength training as your mechanics will be optimised going into the session. We suggest following this routine anywhere from one to three times per week
Let us know how it went for you in the comments below. Thanks for watching!
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Bulletproof For BJJ
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