AHP+Ultimate+Foot+and+Ankle+Manual+by+Dr+Joel+Seedman+(Advanced+Human+Performance)

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TABLE OF CONTENTS
CHAPTER 1 ............................................................................................................................ 10
THE BAREFOOT AND MINIMALIST TREND.................................................................... 10
ENTER THE MAXIMALIST TREND .................................................................................... 10
THE BEST SHOCK ABSORBERS MONEY CAN’T BUY ................................................... 12
CHAPTER 2 ............................................................................................................................ 14
THE BIG PICTURE ................................................................................................................. 14
FEET AND ANKLES AFFECT EVERYTHING .................................................................... 14
SQUATS, HIP FUNCTION, AND HEAVY LIFTING ........................................................... 15
STANCE MATTERS ............................................................................................................... 17
CORE AND SPINE .................................................................................................................. 17
STRETCHING VS. ACTIVATION ......................................................................................... 19
ACHILLES INJURIES ............................................................................................................. 19
SHIN SPLINTS ........................................................................................................................ 19
CHAPTER 3 ............................................................................................................................ 20
PERSONAL EXPERIENCE .................................................................................................... 20
WHAT ABOUT SHOES? ........................................................................................................ 20
BAREFOOT AND MINIMALIST TRAINING ...................................................................... 21
TAKE IT SLOW ....................................................................................................................... 22
PRACTICALITY...................................................................................................................... 22
THE RIGHT BAREFOOT SHOE ............................................................................................ 22
ORTHOTICS ............................................................................................................................ 23
A TRUE TEST.......................................................................................................................... 23
SKIN-RELATED ISSUE OF THE FEET ................................................................................ 24
CHAPTER 4 ............................................................................................................................ 25
LADIES AND GENTLEMEN: ATTENTION ........................................................................ 25
ISN’T CALVE TRAINING ENOUGH? .................................................................................. 25
FOOT & ANKLE ACTIVATION: THE IMPACT ON HYPERTROPHY ............................. 26
PROPER FOOT MECHANICS DURING UPPER BODY MOVEMENTS ........................... 26
FLAT FOOT SYNDROME AND MISDIAGNOSIS .............................................................. 27
FOOT AND ANKLE MECHANICS IN REGARDS TO SQUAT DEPTH ............................ 28
LONG DISTANCE RUNNING ............................................................................................... 28
CHAPTER 5 ............................................................................................................................ 30
PASSIVE VS. ACTIVE FOOT ACTIVATION ...................................................................... 30
COMMON DEFICIENCIES IN THE ANKLES AND FEET ................................................. 31
ANKLE AND FOOT PRONATION....................................................................................... 31
ANKLE AND FOOT SUPINATION ...................................................................................... 32
THE CURE ............................................................................................................................... 32
PROPER FOOT MECHANICS ............................................................................................... 33
FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

Page vi
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
TABLE OF CONTENTS
CHAPTER 6 ............................................................................................................................ 35
EXERCISES, DRILLS, AND WORKOUTS FOR THE ANKLES AND FEET .................... 35
CASE EXAMPLE .................................................................................................................. 35
FOOT, TOE, & ANKLE | 6 HOLISTIC EXERCISES ............................................................ 36
EXERCISE 1: STANDING FOOT MECHANICS WITH PERFECT POSTURE ................. 36
EXERCISE 2: STANDING ANKLE PUSH-OUTS ................................................................ 37
EXERCISE 3: TOE CURLS (DOUBLE OR SINGLE LEG) ................................................. 38
EXERCISE 4: UNSUPPORTED HEEL AND TOE RAISE................................................... 38
EXERCISE 5: ECCENTRIC ISOMETRIC CALVE RAISE ................................................... 39
EXERCISE 6: SHIN/TOE RAISES WITH RESISTANCE ..................................................... 40
CHAPTER 7 ............................................................................................................................ 41
UNIFORM STABILIZATION | 8 CORRECTIONAL EXERCISES ...................................... 41
EXERCISE 1: TOE TOUCH INLINE STRIDE HOLD ......................................................... 41
EXERCISE 2: SINGLE LEG STAND.................................................................................... 42
EXERCISE 3: OVERHEAD SINGLE LEG STAND .............................................................. 42
EXERCISE 4: SINGLE LEG OVERHEAD PRESS ............................................................... 43
EXERCISE 5: SINGLE LEG RDL AND ROW...................................................................... 43
EXERCISE 6: EYES CLOSED LUNGE................................................................................ 44
EXERCISE 7: SINGLE LEG POWER HOLD ...................................................................... 45
EXERCISE 8: SINGLE LEG BALL SUPPORTED ISOMETRIC GLUTE BRIDGE ............ 45
CHAPTER 8 ............................................................................................................................ 46
DYSFUNCTIONAL OFFSETTING SINGLE LEG DRILLS ................................................. 46
(FEEDING DYSFUNCTION) | | 4 CORRECTIONAL EXERCISES .................................... 46
EXERCISE 1: SINGLE LEG ANGLED HILL STAND ......................................................... 46
EXERCISE 2: SINGLE ARM LOADED SINGLE LEG STAND ........................................... 47
EXERCISE 3: SINGLE LEG LEDGE STAND ...................................................................... 47
EXERCISE 4: SINGLE LEG PALLOF PRESS ..................................................................... 48
CHAPTER 9 ............................................................................................................................ 49
REACTIVE STABILIZATION | 5 CORRECTIONAL EXERCISES ................................... 49
EXERCISE 1: SINGLE LEG STAND WITH PARTNER PERTURBATION ......................... 49
EXERCISE 2: EYES CLOSED ECCENTRIC ISOMETRIC SQUAT ON BOSU BALL ........ 50
EXERCISE 3: LUNGE WITH PARTNER PERTURBATION ............................................... 51
EXERCISE 4: HANGING BAND LUNGES.......................................................................... 51
EXERCISE 5: SINGLE LEG POWER HOLD WITH HANGING BAND TECHNIQUE ...... 52
CHAPTER 10 .......................................................................................................................... 53
RATE OF STABILIZATION DEVELOPMENT | 4 CORRECTIONAL EXERCISES ......... 53
EXERCISE 1: MARCHING 3-STEP STOP AND HOLD ..................................................... 53
EXERCISE 2: SINGLE LEG HOP AND STABILIZE ........................................................... 53
EXERCISE 3: SINGLE LEG MED BALL CHEST PASS ...................................................... 54
EXERCISE 4: SINGLE LEG BOX JUMP-OVERS WITH STABILIZATION........................ 54

Page vii
TABLE OF CONTENTS
CHAPTER 11 .......................................................................................................................... 56
SINGLE LEG SWAPS | 10 CORRECTIONAL EXERCISE VARIATIONS ......................... 56
EXERCISE 1: THE BASIC SINGLE LEG SWAP (WITH KB OR PLATE)........................... 56
EXERCISE 2: RAPID SINGLE LEG SWAP ......................................................................... 57
EXERCISE 3: TOE-TOUCH STRIDE HOLD KETTLEBELL SWAP .................................. 57
EXERCISE 4: ECCENTRIC ISOMETRIC LUNGE WITH KETTLEBELL SWAP ............... 58
EXERCISE 5: SINGLE LEG SWAP WITH HANGING BAND TECHNIQUE (HBT) .......... 58
EXERCISE 6: SINGLE LEG RDL SWAP ............................................................................. 59
EXERCISE 7: LANDMINE SWAP ........................................................................................ 59
EXERCISE 8: BUMPER PLATE SWAP ............................................................................... 59
EXERCISE 9: OVERHEAD SWAP ....................................................................................... 60
EXERCISE 10: BULGARIAN SQUAT WITH KETTLEBELL SWAP ................................... 61
CHAPTER 12 .......................................................................................................................... 62
10 ADDITIONAL BENEFITS OF THE SINGLE LEG SWAP .............................................. 62
ENEFIT 1: WORKS FOR ALL TYPES OF FOOT, ANKLE, & HIP DEFICIENCIES ............. 62
BENEFIT 2: IMPROVES ALIGNMENT FROM HEAD TO TOE ........................................ 62
BENEFIT 3: ENHANCES FULL BODY STABILIZATION .................................................. 63
BENEFIT 4: ELIMINATES ENERGY LEAKS ...................................................................... 63
BENEFIT 5: ANT-ROTATION, ANTI-LATERAL FLEXION, & CORE STABILIZATION .. 63
BENEFIT 6: IMPROVED POSTURE AND SPINAL ALIGNMENT .................................... 63
BENEFIT 7: TEACHES MENTAL CONCENTRATION ...................................................... 64
BENEFIT 8: ENHANCED BODY AWARENESS AND PROPRIOCEPTION ...................... 64
BENEFIT 9: EASY TO COACH ........................................................................................... 64
BENEFIT 10: HIGHLY VERSATILE .................................................................................... 64
CHAPTER 13 .......................................................................................................................... 65
OTHER EXERCISES ............................................................................................................... 65
CHAPTER 14 .......................................................................................................................... 66
PROGRAMMING .................................................................................................................... 66
CHAPTER 15 .......................................................................................................................... 67
20 ADDITIONAL BENEFITS & KEY NOTES ...................................................................... 67
CHAPTER 16 .......................................................................................................................... 73
FOOT AND ANKLE EXERCISE PROGRAM ....................................................................... 73
OVERVIEW ............................................................................................................................. 73
FIRST STEPS FIRST: SELF-ASSESSMENT ......................................................................... 73
PROGRAMMING OVERVIEW .............................................................................................. 74
PROGRAMMING FOR BEGINNER TRAINEES .................................................................. 74
PROGRAMMING FOR INTERMEDIATE & ADVANCED TRAINEES............................. 75

Page viii
TABLE OF CONTENTS
CHAPTER 17 .......................................................................................................................... 76
WORKOUT PROGRAMS ....................................................................................................... 76
INTENSE WORKOUTS ........................................................................................................ 77
LIGHT WORKOUTS............................................................................................................. 84
GENERAL WORKOUT......................................................................................................... 88
DAILY WORKOUT ............................................................................................................... 90
PRONATION WORKOUT .................................................................................................... 92
SUPINATION WORKOUT ................................................................................................... 94
BAREFFOOT CARDIO ........................................................................................................ 96
WORKOUT LOGS ................................................................................................................ 98
REFERENCES ..................................................................................................................... 101

Page ix
CHAPTER 1
CHAPTER 1
THE BAREFOOT AND MINIMALIST TREND
N
early a decade ago
the fitness industry
initiated a trend in
barefoot training ultimately
leading to various companies
producing barefoot or minimalist
style shoes. Perpetuated by
various writings, research, and
literature including the book
Born to Run, this “step in a right direction” was quickly met with disaster as numerous athletes,
runners, and everyday fitness enthusiasts began developing minor to severe injuries from such
footwear.
In fact, if you Google the topic of “barefoot shoes” or “minimalist shoes” you’ll find a host of
articles discussing how the barefoot trend recently came to a screeching halt due to the host of
injuries that were quickly accumulating. In reality the problem had nothing to do with the
footwear but instead had everything to do with improper application and lack of physical
preparedness of the individuals wearing these shoes. Leave it to the fitness industry to ruin
something good. Rather than educating these individuals how to train and prepare their bodies
appropriately to handle the barefoot mimicking conditions, they decided to jump ship and try
something different.
ENTER THE MAXIMALIST TREND
Yes, that’s right. Rather than simply returning to normal footwear, these same companies who
previously advocated minimalist footwear began creating and marketing maximalist shoes with
several inches of cushion. Rather than promoting natural foot activation, these maximalist shoes
(along with most other forms of footwear) provide enough foot support to allow a majority of
foot and ankle muscles to shut down and go into a state of semi-dormancy and inactivity.

Page 10
CHAPTER 1
Besides highlighting the fickle

nature of the sports and fitness
industry I think you understand
the point here. Rather than
addressing the root cause of the
issue, which is improper foot
and ankle function, it was easier
to cater to the public’s
oftentimes immediate demands
by providing a product that
would provide short-term relief
albeit with relatively long-term
consequences. So let’s cut to the chase and address the solution to this dilemma – a dilemma that
has permeated the industry for quite some time and is negatively impacting many individual’s
body mechanics and health.
The feet, ankles, and toes, need

to be trained like any other
muscle group or body part. In
fact one could argue they
require even greater emphasis
considering most individuals
wear shoes that limit, constrict,
and bind their feet into
unnatural positions that promote
dysfunction of the lower
extremity. The minimalist or barefoot shoe trend is one of the few things the fitness industry has
done right in the past decade. If you’re unable to perform a majority of your activities including
strength training, walking, jogging, sprinting, agility drills, and even plyometrics in either
barefoot or the most minimalist footwear conditions, the only reason is that your feet and ankles
are not functioning the way they were meant to.

Page 11
CHAPTER 1
THE BEST SHOCK ABSORBERS MONEY CAN’T BUY

Skeletal muscles not only
produce force but they also act
as a means for absorbing force
essentially functioning as shock
absorbers. When skeletal muscles
are not activating properly the
ability to absorb incoming
force is greatly compromised.
Because something must absorb these forces, if the muscles are not functioning properly then a
majority of this stress is transferred to the on tendons, ligaments, joints, and surrounding
connective tissue.
KEY POINT
“
The feet, ankles, and toes, need to be trained like any other muscle group or
body part. In fact one could argue they require even greater emphasis
considering most individuals wear shoes that limit, constrict, and bind their feet
into unnatural positions ultimately promoting dysfunction of the lower
“
extremity.
The feet are no different. In reality the feet and

ankles are meant to withstand incredibly high
forces and should provide more in terms of shock
absorption than perhaps any other body part.
Unfortunately, humans begin to gradually lose this
ability once we start wearing shoes. Over time
the feet, ankles, and toes become inhibited.
Gradually, the force absorbing responsibilities of
the feet are re-assigned to the latest in trendy
footwear technology you choose to wear. Besides minimizing the ability to withstand intense

Page 12
CHAPTER 1
ground reactive forces, the body gradually begins sending less and less signals to the feet,
overtime leading to distortions in proprioception and loss of innervation all the way up the
kinetic chain. Ultimately this produces foot and ankle dysfunction that leads to dysfunctional
movement patterns throughout the entire body from head to toe or in this case, toe to head.
With appropriate training and proper

stimuli, the feet and ankles can once
again function the way they were meant
to. This may take weeks, months, and for
some as much as a year but this is a
training investment well worth your time
and efforts. Before diving into the
training protocols this manual will address some key points regarding foot and ankle mechanics
and activation.

Page 13
CHAPTER 2
CHAPTER 2
THE BIG PICTURE
I
f you think foot and ankle
dysfunction is an isolated
issue only affecting your
body from the shins down, think
again. For example, squatting
with weak ankles and feet
contributes to faulty hip and knee
mechanics, which indirectly
affects the position of the spine.
Consequently, this poor spinal alignment (a byproduct of improper foot mechanics) is often
associated with low back pain, neck impingement, shoulder injuries, and inhibition/weakness of
the upper extremities. Besides placing yourself at greater risk for injuries in all the
aforementioned areas, you’ve also minimized the amount of force and power your body can
produce from head to toe. Furthermore, you’ve created a scenario where most if not all other
movement patterns you perform are flawed to varying degrees only further compromising your
training efforts and results.
FEET AND ANKLES AFFECT EVERYTHING

For most movement, neural signaling begins at the
feet. The better the feet and ankles are functioning
the better the innervation all they way up the kinetic
chain including signaling to the upper extremities.
When the feet and ankles are in a state of
dysfunction any movement that requires even a
slight degree of foot and ankle support becomes
impossible to perform properly. The movement
may look right on all accounts but intramuscular
and intermuscular coordination as well as overall motor unit recruitment are greatly

Page 14
CHAPTER 2
compromised. This is something I refer to as “pseudo arthrokinematic manipulation”. It may

look right to the eyes but neuromuscularly its wrong.
Unfortunately a majority of athletes, lifters, and
general populations display foot and ankle
dysfunction to varying degrees with most of them
exhibiting externally rotated feet, valgus ankle
collapse, and toe crowding (lack of space between
the toes). A majority of high-level athletes have
incredibly poor functioning feet and ankles. Many
of them have feet and toes that resemble those of
disabled and physically impaired/crippled
individuals. No matter how strong, powerful, mobile,
agile, fast, or explosive an athlete is, correcting these
foot and ankle deficiencies will only improve upon their pre-existing biomotor capabilities and
unlock additional performance gains.
SQUATS, HIP FUNCTION, AND HEAVY LIFTING
KEY POINT
“
If you think foot and ankle dysfunction is an isolated issue only affecting your
body from the shins down, think again. For example, squatting with weak ankles
and feet contributes to faulty hip and knee mechanics, which indirectly affects
the position of the spine. Consequently, this poor spinal alignment (a byproduct
of improper foot and ankle mechanics) is often associated with low back pain,
“
neck impingement, shoulder injuries, and inhibition/weakness of the upper
extremities, which together impedes hypertrophy, strength gains, and good health.
Addressing foot and ankle deficiencies will do wonders not only for strength and power but will
also do more for technique and movement mechanics than most forms of corrective exercise. In
fact, performing heavy lifts, particularly for lower body without proper foot and ankle mechanics
only reinforces movement dysfunction.

Page 15
CHAPTER 2
Many injuries, tweaks, and areas of general tightness particularly in the lower body and lower
torso are related to faulty ankle and foot mechanics. If you consistently have tightness or pain in
your hips, knees, or low back then your feet and ankles need addressing. In fact it becomes
impossible to squat correctly with faulty foot and ankle mechanics because hip and foot
activation are directly related (one greatly impacting the other). With that said training the feet
and ankles properly will have an immediate impact on hip function, mobility, muscle function,
and lifting technique.
KEY POINT
“
Teaching someone how to squat without first addressing their ankle and foot
deficiencies is like teaching a person with an impinged shoulder how to throw a
“
baseball properly.
Teaching someone how to

squat without first addressing
their ankle and foot
deficiencies is like teaching a
person with an impinged
shoulder how to throw a
baseball properly. Technique
will be anything but optimal.
I’m not saying that addressing
foot and ankle issues will
eliminate the need to address hip function as both go hand in hand. In fact a majority of the time
they are directly related, with one often contributing to the other. However, not targeting the feet
and ankles when training the hips is neglecting half the issue and often times represents the final
piece of the puzzle for producing ideal hip function.

Page 16
CHAPTER 2
Finally, if you have trouble with your squat or hinge mechanics you almost undoubtedly have
significant deficiencies in your ankles and feet. Fix these deficiencies and you’ll find your
technique improves almost immediately.
STANCE MATTERS
Using an excessively wide
stance along with exaggerated
external rotation of the feet on
squats and deadlifts can
contribute to dysfunction of
the feet and ankles not to
mention the damage it can
cause to the hips and low back.
The ideal stance is one that
feels strong, allows for optimal mobility, and reinforces correct arthrokinematic and
osteokinematic joint positioning. Avoiding excessive toe flare is also important. Typically a
relatively straight foot position or one with minimal flare (0-10 degrees of toe flare) is best (such
as during squats, deadlifts, and other lower body movements) as anymore can promote
inappropriate foot and ankle mechanics.
CORE AND SPINE

Core strength and postural
mechanics are closely related
to ankle and foot activation.
Getting better at one will
almost always improve the
other. Furthermore addressing
both postural positioning and
foot mechanics will resolve a
majority of movement dysfunction as well as improve function in muscles throughout the body.
In fact, when performing many of the foot and ankle drills recommended in the training

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CHAPTER 2
programs, you’ll notice your core as well as many stabilizers throughout your entire body firing
at a high intensity.
On a similar note, the ability to

stay tight and stabilize the spine
through concurrent activation
potentiation, irradiation and
additional forms of neural
potentiation can also be more
effectively maximized with
proper foot and ankle activation.
With proper training of the lower extremities you’ll soon noticed an increased ability to remain
tight and fire every muscle in your body, from head to toe.
Lastly, foot and ankle activation is not just a performance issue. Similar to faulty postural
mechanics and poor spinal alignment, foot and ankle dysfunction accelerates the aging process.
You’d be hard-pressed to find any elderly individual with proper foot and ankle mechanics. With
this in mind start fixing foot and ankle issues ASAP.
KEY POINT
“
Foot and ankle activation is not just a performance issue. Similar to faulty
postural mechanics and poor spinal alignment, foot and ankle dysfunction
“
accelerates the aging process.
The older you are the harder it gets to correct any movement dysfunction particularly in the
ankles and feet. In addition, just because you play sports or perform consistent activity on your
feet does not mean you have strong ankles or feet. In fact it probably places you at higher risk
for faulty foot mechanics.

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CHAPTER 2
STRETCHING VS. ACTIVATION

On a similar note, stretching
areas of tightness particularly
in the gastrocnemius and soleus
can be of value for some types
of foot and ankle deficiencies.
However, addressing weaknesses
particularly in nearby muscles
around the tibia, ankles, shins,
and feet such as the anterior
tibialis, posterior tibialis,
peroneus longus, peroneus brevis, and extensor digitorum longus and brevis will be of greatest
value. These are best targeted with various modes of stabilization training, balance exercises,
and arthrokinematic/osteokinematic manipulation (joint re-positioning).
ACHILLES INJURIES
Ruptured Achilles tendons are considered some of the most painful and serious injuries in sports
medicine. Although they are often considered to be somewhat fluky in terms of why they occur,
establishing proper foot and ankle mechanics can greatly reduce the risk of these injuries as well
as most other injuries of the lower extremity.
SHIN SPLINTS
Shin splints are related to
weakness and dysfunction in
the aforementioned muscles.
Training the feet and ankles
appropriately will address this.
Remember, injuries such as
shin splints are tell-tell signs
that movement mechanics and
function in the distal portion of the lower extremity are dysfunctional.

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CHAPTER 3
CHAPTER 3
PERSONAL EXPERIENCE
I
t took me over a year to
fix my own feet and
ankles with issues ranging
from flat feet, fallen arches,
pronation, toe crowding, valgus
ankle collapse, and external
rotation. I experimented with a
variety of exercises and
techniques. If I’d known what
I do now this could have could
have taken half the time. With
the exercise programs I’ve laid
out for you this will allow you
to maximize the efficiency of your foot and ankle training. Unfortunately I don’t have any
before pictures but as you can see from the following photo my feet are now correctly aligned
and functioning properly as illustrated by the ideal positioning and mechanics.
3
WHAT ABOUT SHOES?

If a majority of your physical activity is
performed in traditional shoes and you do
little to train your feet and ankles then you
most likely possess faulty ankle and foot
mechanics. Most shoes act like a crutch
helping to absorb force and impact that should
ideally be performed by your foot and ankle
muscles. Over time this allows the muscles of
the feet to become neuromuscularly inefficient gradually leading to improper foot and ankle
mechanics being engrained into the central nervous system.

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CHAPTER 3
BAREFOOT AND MINIMALIST TRAINING

When training, the goal is to build strength not demonstrate it. This same concept can be applied
to barefoot training. Performing activity in minimalist footwear (once the athlete has prepared
and trained their lower extremities properly) builds strength, proper firing patterns, and optimal
foot mechanics. Traditional footwear including weightlifting shoes are great for demonstrating your
abilities but they do nothing for foot and ankle function other than impeding neural innervation.
KEY POINT
“
If a majority of your physical activity is performed in traditional shoes and you
do little to train your feet and ankles then you most likely possess faulty ankle
and foot mechanics. Most shoes act like a crutch helping to absorb force and
“
impact that should ideally be performed by your foot and ankle muscles.
Competitive athletes including

but not limited to football,
baseball, basketball, tennis,
soccer, and track, should spend
a significant portion (at least
50%) of their training,
practice, and skill work in
barefoot or minimalist shoes.
Athletes should treat traditional
shoes like powerlifters treat lifting suites and training gear. These tools enable them to lift 5-
30% more weight than raw conditions. However, the use of such gear is confined predominantly
to pre-competition as it does little for building strength but much in terms of demonstrating it. In
fact excessive use of such tools can eventually contribute to decreased strength and performance
as the muscles are no longer forced to activate to their fullest extent. Similarly, minimalist shoes
build foot and ankle strength while normal shoes typically allow better demonstration of one’s
performance capabilities.

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CHAPTER 3
TAKE IT SLOW
With barefoot training don’t
go too extreme too soon or
you’ll set yourself up for
injuries. Similar to how
minimalist shoes were
originally marketed as a
means of fixing your body
simply by wearing them, the
result was nothing short of
disastrous. Gradually progress into it. For some, fixing your feet and ankles will take weeks,
while for others it may take months if not longer. Eventually you should be able to perform all of
your physical activity in the most minimalist shoe you can find or better yet go completely barefoot.
PRACTICALITY
It should also be pointed out that there are levels of practicality in terms of ideal footwear. Once
you train your feet properly going completely barefoot throughout the majority of the day would
be ideal from an activation scenario but this is by no means practical. The goal is to focus on
moving in barefoot or minimalist shoes as much as your lifestyle allows. With this in mind there
are shoe companies that are now producing minimalist shoes for nearly all scenarios including
dress shoes for the typical businessman or women.
THE RIGHT BAREFOOT SHOE

A proper barefoot shoe should include 5 key elements.
• Must Have #1: Wide toe box to allow the toes
to move/splay
• Must Have #2: Very flexible sole allowing
the foot to bend naturally
• Must Have #3: Zero drop (heel is same height
as forefoot)
• Must Have #4: Minimal to no cushion forcing
the feet to provide most/all shock absorption
• Must Have #5: Little to no ankle support in the heel or “upper” of the shoe

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CHAPTER 3
ORTHOTICS
Similar to shoes, wearing orthotics only reinforces faulty foot mechanics by acting as a substitute
or crutch for what your muscles are supposed to be doing. This only caters to your inability to
properly active the feet and ankles. Remember, the goal is to treat the cause not the symptoms. In
most cases, with proper training and neuromuscular re-education, orthotics become obsolete.
KEY POINT
“
Wearing orthotics only reinforces faulty foot mechanics by acting as a substitute
or crutch for what your muscles are supposed to be doing. This only caters to
your inability to properly active the feet and ankles. Remember, the goal is to
“
treat the cause not the symptoms.
A TRUE TEST
You should be able to sprint on
asphalt, concrete or the stiffest
surface you can find using
minimalist shoes without the
need for an extensive warm-up.
I’m not saying you should do
this, rather you should be able
to do this. Even without an
extensive warm-up if you’re
feet and ankles are firing
properly they will provide the
necessary support and force absorption while taking all significant stress off joints and
connective tissue. When you get to this point you know you’re ankles, feet, and toes are doing
their job properly, not to mention the rest of your body.

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CHAPTER 3
SKIN-RELATED ISSUE OF THE FEET

Blisters, corns, ingrown toe
nails, bunions, general skin
irritations of the feet, and even
many calluses can be traced
back to either poor footwear,
improper foot and ankle
mechanics, or a combination of
both (the most probable case).
Most of these are a result of
placing uneven pressure on various locations of the feet, a common result of faulty foot
mechanics. The key is centration of the feet and ankles with equal weight distribution
throughout. This can only occur when the feet and ankles are functioning properly.
When an isolated area of the feet or toes receives excessive pressure, not only can this lead to
local injuries around the site but this can cause other unpleasant sides effects of the surrounding
skin. Spending more time in barefoot or minimalist conditions as well as addressing deficiencies
in foot and ankle function will resolve a majority of these issues.

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CHAPTER 4
CHAPTER 4
LADIES AND GENTLEMEN: ATTENTION
L
adies, do yourselves a favor and forego the heels and fancy shoes whenever possible.
They may look good when you’re wearing them but the long-term effects on your feet
are unattractive and unpleasant to say the least. Healthy feet and ankles are more
attractive than any shoe you can buy. Guys, you’re not exempt here either. Nothing looks worse
to a female than a man with deformed-looking feet.
KEY POINT
“
Ladies do yourselves a favor and forego the heels and fancy shoes whenever
possible. They may look good when you’re wearing them but the long-term
effects on your feet are unattractive and unpleasant to say the least. Healthy feet
“
and ankles are more attractive than any shoe you can buy.
ISN’T CALVE TRAINING ENOUGH?

Standard calve training commonly
performed by bodybuilders is great
for increasing size of the
gastrocnemius and soleus muscles
(calves). Unfortunately it does
little for addressing proper foot and
ankle mechanics. However, by
accentuating the eccentric component
of a standard calve/heel raise by performing eccentric isometrics (slow eccentric followed by a
hold the bottom position for 2-7 seconds) can help alleviate some minor ankle deficiencies as
well as provide an effective hypertrophy stimulus for the calves.

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CHAPTER 4
On a similar note, bodybuilders, and physique athletes should notice significant improvements in
lower body development once they add foot and ankle training into their routine. Much of this is
due to improved neural firing of the entire lower body as a result of waking up the feet and ankles.
FOOT & ANKLE ACTIVATION: THE IMPACT ON HYPERTROPHY

Hypertrophy and size gains in the entire lower body
including the quads, glutes, hamstrings, and calves, are
strongly impacted by foot and ankle function. If you’re a
bodybuilder or athlete looking to increase lower body
muscle mass, improving foot and ankle activation is one of
the most effective recipes. In fact, all my athletes notice
incredible levels of growth in their lower body musculature
once they learn to properly activate their feet and ankles.
Also, if you’re lacking the highly-coveted outer quad swap,
learning how to push through the outsides of your ankles
(as a means of avoiding pronation) will help immensely.
PROPER FOOT MECHANICS DURING UPPER BODY MOVEMENTS

Proper foot and ankle
mechanics are not something
that’s only isolated to lower
body exercises. In fact it should
be conscientiously employed
on all upper body movements.
Proper foot positioning during
these upper body exercises
should involve a relatively
straight foot position, knees
pushed out slightly, weight
more on the outside of the ankles (ankles pushed out), big toes pushed into the ground, and big
toes spread (away from the other toes). These mechanics should be incorporated on standing

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CHAPTER 4
movements such as barbell curls, standing overhead press, and other upper body isolation
exercises. Seated exercises such as machine rows, seated presses, and seated isolation upper
body exercises should also incorporate the same biomechanics of the foot and ankle complex.
Lastly, these same mechanics should be applied to supine or lying exercises including bench
press variations, pullovers, tricep extensions, and other supine isolation movements. Doing so
will actually increase force production and neural drive to the upper body musculature ultimately
allowing greater overload and greater muscle growth of the upper body. With this in mind going
barefoot or minimalist during upper body exercises is ideal.
KEY POINT
“
Bodybuilders, physique trainees, and athletes should notice significant
improvements in lower body development once they add foot and ankle training
into their routine. Simply, hypertrophy and size gains in the entire lower body
including the quads, glutes, hamstrings, and calves, are strongly impacted by
“
proper foot and ankle function.
FLAT FOOT SYNDROME AND MISDIAGNOSIS

Flat foot syndrome or fallen arches is often
a case of misdiagnosis as it’s simply an
indication that the individuals’ feet and
ankles are not functioning properly. This is
not a permanent genetic disorder that an
individual is stuck with throughout their
life. With proper training and re-positioning
(using the drills and exercises listed in the
programs) the common “flat foot syndrome” is something that can be improved within minutes and
fully resolved in a matter of months and in some cases weeks. Ankle push-outs, single leg stand
variations, single leg swaps, contralateral single leg loaded exercises, and dysfunctional offsetting
single leg drills are exceptional for correcting this (see exercise list and exercise program).

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CHAPTER 4
FOOT AND ANKLE MECHANICS IN REGARDS TO SQUAT DEPTH

There is a strong correlation
between foot and ankle
mechanics and proper squat
depth. Many individuals with
faulty foot and ankle
mechanics use an exaggerated
range of motion during squats
often times incorporated ass-
to-grass technique. Once the
lifter learns how to properly activate the foot and ankle complex, the tendency to collapse and
achieve extreme depth at the bottom of the squat is significantly diminished. As, the lifter learns
to activate the feet and ankles correctly the squat pattern inevitably hits a depth much closer to the
parallel position, which is ideal. Breaching this natural depth has a tendency to disrupt natural foot
mechanics as the feet are typically forced to externally rotate (flare out) and pronate in order to
allow exaggerated range of motion to occur. This is never ideal. Clean up your squat depth and it
will be much easier to correct your feet and ankles. The reverse is also true. By correcting your
feet and ankles, squat depth will become more ideal with a reduced tendency of collapsing.
LONG DISTANCE RUNNING

There are multiple theories as to why
distance running has been associated with
numerous physique afflictions and
decrements in muscle function. Although
it’s beyond the scope of this text to examine
all of those, poor foot/ankle mechanics is
one of the key culprits that produces many
of these undesirable effects. Because a
majority of individuals have faulty foot and
ankle mechanics, combining this with
hundreds of thousands of running steps

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CHAPTER 4
accumulated over weeks,

months, and years leads to
pain, inflammation, injury,
spasticity, and various forms of
dysfunction. By correcting the
feet and ankles, many of the
negative effects associated with
long distance running become a moot point, as they no longer manifest themselves.

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CHAPTER 5
CHAPTER 5
PASSIVE VS. ACTIVE FOOT ACTIVATION
M
any athletes have
very passive foot
activation when
making ground contact with their
feet. This often appears as
though the foot is very dormant
and inactive with little
innervation running through the
foot and ankle complex as well
as the toes. Rather than having the feet sit on the floor like two limp pancakes, the goal should
be to incorporate active foot mechanics. This is something legendary strength coach Tony
Gentilcore has also discussed over the years highlighting how critical this is for optimal lower
body mechanics.
KEY POINT
“
Rather than having the feet sit on the floor like two limp pancakes, the goal
should be to incorporate active foot mechanics such as gripping the floor
aggressively with the feet, having more stress towards the outside of the foot, and
activating toes (especially the big toe). Simply, imagine the foot feeling as though
“
it’s gripping or screwing into the floor rather than passively resting on the floor.
Active foot mechanics should be incorporated on a majority of physical activities and

movements. This involves gripping the floor aggressively with the feet, having more stress
towards the outside of the foot, toes activated (especially the big toe), and the whole foot feeling
as though it’s gripping or screwing into the floor rather than passively resting on the floor.

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CHAPTER 5
COMMON DEFICIENCIES IN THE ANKLES AND FEET

It’s important to have a basic understanding of the common foot problems most face. Although
the type of foot and ankle issue will vary from person to person there are some common themes.
ANKLE AND FOOT PRONATION

A majority of individuals
display a valgus foot collapse
(inward collapse of the foot) or
ankle pronation/eversion. This
is often accompanied by one or
more of the following
including: prominent medial
malleoli (protrusion of the
inside ankle bone) on both or
one side with a valgus foot
collapse/ankle valgus, over-pronation of the feet, flat feet, fallen arches, overlapping toes, genu
valgum (knock knee position), prominent scaphoid/ navicular bone (protrusion of the inner arch),
bunions, and hallux valgus (inward collapse of the big toe). Significant foot rotation in either
direction (excessive lateral or external rotation of the feet (duck foot syndrome), or internal
rotation (pigeon toe position) are also commonly associated with the above issues.
Besides appearing very

unattractive as well as
impairing various aspects of
performance and health, these
tendencies can lead to a host
of other related problem such
as calcification around the
ankle or bony growths that
build up over time further
limiting movement, mobility, and strength. Often times these result in the need for surgery to

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CHAPTER 5
correct it. Other extreme orthopedic issues are also commonly related to pronation including
ACL tears, low back injuries, knee pain, osteoarthritis of the lower body joints, severe ankle
injuries, and various pulls, tears, strains, sprains, and fractures in the lower extremity. If you have
trouble driving your knees out on squats, or if your feet have a tendency to significantly flare (out
or in) on a consistent basis then the above syndrome probably describes your foot mechanics.
ANKLE AND FOOT SUPINATION

On the opposite end of the spectrum yet
less common lies the supinated foot, a
syndrome more commonly seen in
individuals that are bow-legged. These
individuals tend to place greater stress
on the outer or lateral portion of the
foot. If you had to choose between pronated or supinated ankles, supination is definitely the
lesser of the two evils although it still has its share of issues. Foot or ankle supination tends to
be associated with inflammation throughout the outer ankles, shins, and hips including the IT
band. Although the problems are typically less severe than those seen in ankle pronators, these
individuals can be susceptible to ankle sprains and chronic foot discomfort. Fortunately the cure
for both of these issues (pronation and supination) is the same - strengthen the ankles by forcing
them to assume proper alignment.
THE CURE
Regardless of what variation of
foot and ankle dysfunction you
possess, the solution remains
constant from individual to
individual - achieve proper foot
mechanics. Nearly all of the
exercises and drills I lay out in
the programs force the
individual to display correct mechanics in the ankles and feet thereby gradually re-educating the
CNS with ideal activation patterns and structural positioning. The concept here is similar to that

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CHAPTER 5
of general movement patterns. In essence we’re not so concerned as to what the exact issue is as
long as we know the cure.
For example 10 different

people could display 10
dysfunctional yet totally
distinct squat patterns unique
to his or her body. Although
understanding exactly what
these differences are can be
useful, the cure is the same
across all 10. Train each
person to perform the squat
correctly and essentially you’ve just fixed a majority of the issues for each individual, not to
mention helping address other neuromuscular dysfunctions throughout their bodies. The same is
true for the feet and ankles. Focus on what proper mechanics are, incorporate exercises that
force the individual to assume these mechanics, and the issues no matter how unique or distinct
they are to that individual will gradually be resolved. In other words proper foot position is
proper foot position regardless of the dysfunction you possess
PROPER FOOT MECHANICS

Although there are several schools of thought on what constitutes proper
foot and ankle mechanics, most podiatrists, performance coaches, and
orthopedic physicians would agree that the “three point of contact rule”
is a good starting point. These include the following:
1. Near the proximal phalange also known as proximal phalanx,

hallux or more commonly the big toe.
2. The lateral upper portion of the foot or outer ball of the foot in
line with the 5th metatarsal, baby toe area.
3. Heel or calcaneus

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CHAPTER 5
Number 1 is the one where there is variance in opinion. While many believe that the inner or
medial ball of the foot is one of the three areas, I believe that when performing foot corrective
drills, one should focus this point of contact a few inches higher, roughly at the base/bottom of the
big toe rather than more posterior. This helps to eliminate any tendency towards a collapsing arch
as well as maximize the degree of toe activation. In addition it’s important to have optimal yet
natural toe spread/splay (of all the toes) especially the big toe/hallux in line with the first metatarsal
joint. In other words the big toe should be spread away from the other toes, not towards them.
KEY POINT
“
10 different people could display 10 dysfunctional yet totally distinct squat
patterns unique to his or her body. Just as you can train each person to perform
the squat correctly and essentially fix a majority of the issues for each individual
(not to mention helping address other neuromuscular dysfunctions throughout
their bodies), the same is true for the feet and ankles. Simply, (1) diagnose your
foot and ankle weaknesses, (2) focus on what proper foot and ankle mechanics
should be, (3) incorporate exercises that force yourself to assume these
“
mechanics, and (4) reassess your protocols and results on a consistent basis.
Finally, many physical therapists

and podiatrists recommend
performing a variety of stretches,
traction exercises, soft tissue
work, massage treatments,
mobility drills, and self-
myofascial release (SRM) techniques to improve foot and ankle mechanics. Unfortunately a
majority of those modalities are not only ineffective and utterly useless but they do very little to
treat the root cause of the problems and instead treat only the symptoms (often times with little if
any pain relief). The drills and exercises described in this text address the cause of the foot and
ankle deficiencies (faulty activation and recruitment patterns around the foot and ankle), as they
re-educate the nervous system how to fire the muscles around the lower leg complex properly.

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CHAPTER 6
CHAPTER 6
EXERCISES, DRILLS, AND WORKOUTS FOR THE ANKLES AND FEET
CASE EXAMPLE
For those of you wondering if training your feet will actually provide significant improvement in
your foot and ankle mechanics, check out these before and after pictures of one of my athletes.
In the photo to the left, the pronation and valgus ankle collapse is fairly extreme particularly in
the right ankle. You can also see the pronounced navicular joint on the inside of his collapsed
right arch. With the photos to the right, these issues are no longer visible.
Some of you may not believe this but this was the result of only 1 session. The photos were
taken on the same day, before and after our neuromuscular re-education training of the feet and
ankles. Now, some of this was due to him cognitively focusing on correct mechanics, which is
in fact part of the neural re-education process. However, with consistent training, this gradually
becomes the body’s go-to strategy for foot alignment with conscientious effort becoming less
and less necessary. Here are the exercises that can make this happen.

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CHAPTER 6
FOOT, TOE, & ANKLE | 6 HOLISTIC EXERCISES
EXERCISE 1: STANDING FOOT MECHANICS WITH PERFECT POSTURE

This first exercise although the most simple is one of the most critical. The goal here is to stand
with perfect posture while manipulating (via muscle activation or manual adjustments with your
fingers) your toes, feet, and ankles into proper alignment. For many individual this can be
frustrating and very uncomfortable.
There are several things you’ll want to focus on once you set your posture. First make sure both
feet are completely straight with no internal or external rotation whatsoever. For most
individuals this will feel slightly pigeon-toed as a majority of the population favors slight
external rotation as a common compensation pattern.
Second make sure your ankles

are pushed out or slightly
supinated. (If your feet
naturally over-supinate to a
significant degree then ignore
this cue.) As you push your
ankles out by placing more
weight to the outside of your
feet, focus on pressing the base
of your big toe into the floor. This will ensure you are not over-supinating and will also help
engage the muscles of the toes. As you perform this you should gradually feel the arches of your
feet heighten with enough space between your arch and the floor to fit your index finger
between. This should occur within seconds even for individuals with very flat feet, as the term
“flat feet” is simply a byproduct of faulty foot activation not a permanent genetic trait. By re-
positioning your feet they should immediately reform their arches although maintaining this for
more than 20-30 seconds at first will be very difficult. Over time and with practice it will
become second nature. Lastly, focus on spreading all of your toes apart as much as possible,
creating slight space in between each toe particularly the big toe and the second/index toe (in line

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CHAPTER 6
with the second metatarsal). If you need to in the beginning, you can manually manipulate your
toes into position by using your hands. Hold this position for 30-60 seconds.
EXERCISE 2: STANDING ANKLE PUSH-OUTS
This is one of the most pivotal

drills when it comes to
correcting foot and ankle
deficiencies particularly if you
have a tendency to pronate or
have flat feet. However, if
you’re a supinator you won’t
need to perform this drill as it
may be counterproductive.
Similar to the previous drill,

the goal is proper foot and
ankle alignment. While
standing, focus on driving the
ankles out very forcefully by
placing most of the load on the
outer portion of the feet. In
addition focus on
simultaneously keeping the
base of the big toes in contact with the ground. You should also feel a large amount of tension
build up in the outer hips and entire outer leg region. For a majority of individuals, they should
try to recreate these same mechanics and activation patterns (ankles pushed out with big toes
down) when performing all lower body exercises such as squats, deadlifts, hinges, and lunges as
well as any exercise that is performed standing as this position represents ideal foot and ankle
alignment. Eventually this position will become second-nature although it typically takes a
minimum of 4-6 weeks.

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CHAPTER 6
EXERCISE 3: TOE CURLS (DOUBLE OR SINGLE LEG)
Toe Curls are great for teaching

toe mobility, an often-
overlooked aspect of foot and
ankle function. While keeping
most of your weight on the
outer portion of the ankles and
heels, curl your toes up as high
as possible while keeping them
spread apart, then reverse the
position and curl your toes into the floor. Hold each position 2-3 seconds and perform for 45-60
seconds.
EXERCISE 4: UNSUPPORTED HEEL AND TOE RAISE
This drill is great for forcefully

activating the muscles around
the tibia while simultaneously
stretching areas prone to
tightness around the calves.
Stand without any support and
perform a toe raise (focus on
squeezing your anterior
tibialis/shin muscles) then a
heel raise (squeeze the calves) holding each position for 2 seconds. When performing the toe
raise try to raise the front of the foot maximally so that the only point of contact is the back of
the heel (this is when you’ll feel the shin muscles contract). Work on maintaining proper
balance and control over your center of gravity by setting your hips back (this creates a slight
bent over torso position). You should feel a significant burn in the muscles around the shins.
Ideally this should be performed eyes-closed for maximal stimulation and innervation. Perform
10-12 reps of each position. For added intensity these can also be performed in a single leg
fashion.

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CHAPTER 6
EXERCISE 5: ECCENTRIC ISOMETRIC CALVE RAISE
If you’re prone to tight

Achilles or tight calves or have
trouble driving through your
heels during lower body
movements then you’ll want to
spend a brief amount of time
during most days of the week
performing eccentric isometric
calve raises. In essence you’ll
be performing a normal calve raise at the top then lowering the load slowly. However the key is
holding the stretched position for at least 5 seconds each rep in order to stretch the tight areas of
the calves and Achilles. This can be performed on any calve raise machine/station as well as
using bodyweight on stairs.
Single leg variations are also

very effective for isolating
each side individually. This is
particular applicable if there is
a significant imbalance from
the left to right side, thereby
correcting an asymmetrical
imbalance that hampers
optimal body movement.
Unilateral calve raises on the smith machine are very effective at inducing strength and size
gains in the entire calve muscle particularly when performed with eccentric isometrics. It's again,
also excellent for improving mobility in the ankles and eliminating tightness in the calves or
achilles areas.

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EXERCISE 6: SHIN/TOE RAISES WITH RESISTANCE
Many individuals with flat feet,

ankle pronation, tight calves,
and externally rotated feet have
very week shin muscles
particular those around the
anterior tibialis. Increasing
strength and innervation to
these muscles is critical for
improving foot and ankle
function as well as overall lower body mechanics. Although there are different devices that can
be used to perform resisted toe/shin raises, band resistance is very simple and practical.
In addition you can use a plate

under the entire foot (to
increase tension) or under the
heel only with the forefoot
hanging off the plate (this
allows greater stretching of the
shin muscles at the bottom of
the movement). Several sets
of 10-12 repetitions using a
several second pause in the stretched and contracted positions is ideal. Note: These drills can be
performed using single or double leg.

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CHAPTER 7
UNIFORM STABILIZATION | 8 CORRECTIONAL EXERCISES
T
he following exercises can be regressed or progressed with a total of 6 different
progression levels within each stability exercise. For example, each exercise can be
performed on 3 different surface types including hard floor, semi-soft surface (exercise
mat or soft carpet), and unstable surface (Airex Foam Pad, Pillow, Bosu Ball, or any unstable
devices). You can also perform each condition with eyes open or eyes closed.
Closing the eyes greatly increases the difficulty by further challenging the proprioceptors and
stabilizers. The key is start basic and progress gradually to more challenging conditions while
making sure foot alignment is proper. On a side note, most of these exercises can be performed
in your home or office space. With this in mind, try to perform several of these 2-3x per day.
Once each surface is mastered, start over with the same progression beginning with hard floor
only this time adding in the eyes-closed element.
EXERCISE 1: TOE TOUCH INLINE STRIDE HOLD
This is the most regressed

variation of a foot and ankle
stabilization exercise and is a
great starting point particularly
for those with very week feet
and ankles. Stand with one
foot staggered directly in front
of the other with the front heel
and back toe touching each
other, keeping both feet completely straight. Hold for 30 seconds and switch leg positions.
Besides being a regression of the basic single leg stand this is an excellent drill for reaching
proper hip alignment and correcting gain mechanics.

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EXERCISE 2: SINGLE LEG STAND

This is the most foundational
exercise for lower body
stability and is one I have
many of my athletes and clients
perform multiple times
throughout the day. With tall
posture lift one leg 10-12
inches in front of the other. If
someone was looking straight
at you there should be little to no space between your two feet (they won’t be spread apart
laterally). This is referred to as a semi-overlapped or semi in-line foot stacking position. Make
sure both toes are perfectly straight while maintaining balance on a single leg for 30-60 seconds.
This semi-overlapped foot position with one foot right in front of the other is critical for all single
leg variations (including swaps) described hereafter as this represents optimal hip and ankle
alignment. To make this even
more challenging, eyes-closed
on an unstable device, or soft
surface (soft carpet), will give
even the most advanced trainee
a run for their money. Perform
on a BOSU ball for increased
difficulty, muscle spindle
activation, and proprioception.
EXERCISE 3: OVERHEAD SINGLE LEG STAND
This is simply a progression from the previous exercise. Hold an empty bar in the top of an
overhead press or snatch position with the same technique described above for the single leg
stand. For most individuals an empty bar, a dowel, or even simply holding their arms overhead
without holding an object will suffice as the position itself elevates the center of mass which

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increases torque and destabilizing forces on the body. If you can do this eyes-closed on a soft
surface for 30 seconds without breaking form, you definitely rank in the highest percentile for
balance and stability.
EXERCISE 4: SINGLE LEG OVERHEAD PRESS
Few if any upper body

exercises are more difficult to
perform on a single leg than a
standing overhead press.
Whether you choose a barbell,
dumbbells, or kettlebells, don’t
be surprised if you have to
considerably reduce the weight
to properly perform this
movement. If it still doesn’t provide enough of a challenge you can always go bottoms up. The
bottoms-up variation I demonstrate below will tax every stabilizer in your body head to toe. As
you drive the weight overhead it becomes increasingly more difficult to balance simply because
you’ve now raised your center of gravity creating more torque and force that’s trying to de-
stabilize and tilt your body.
EXERCISE 5: SINGLE LEG RDL AND ROW
I’ve performed this exercise

many times under eyes-closed
conditions and even with
minimal weight it’s very
difficult to accrue even a few
good reps before I lose my
balance. With this in mind I
recommend sticking primarily
to eyes-open conditions. This
is one of the greatest exercises not only for challenging the stabilizers of the feet and ankles but
also for targeting your entire back, glutes, and hamstrings.

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I recommend performing 2-3 rows per RDL while accumulating a total of 3-5 RDL’s per side
before switching legs. In addition, don’t let the weight or non-support leg touch the ground
through the duration of the set as this greatly reduces the activation of the stabilizers in the lower
body and feet. Individuals often perform single leg RDL’s by allowing either the weight or their
back leg touch the floor each repetition. Although this can occasionally be remedied by a simple
coaching/cuing fix, it’s often an indication that they lack the balance and stability to perform the
movement unsupported.
EXERCISE 6: EYES CLOSED LUNGE
Even with bodyweight, eyes-

closed lunges can be very
difficult. Throw in an eccentric
isometric (slow negative
followed by a pause in the
stretched position) which
forces the lifter to stabilize to
an even greater degree and
you’ve found yourself an
exercise that not only addresses hip mobility but also provides excellent stimulation to the
stabilizers around the feet. The higher the weight is loaded on your frame the more difficult it
becomes due to a heightened center of gravity.
Once you perfect the dumbbell and barbell versions try an eyes closed overhead lunge (an empty
bar or dowel will suffice) on a soft surface (exercise matt) for a true test of balance and stability.
Hold the bottom of each lunge for 3-7 seconds and repeat for several repetitions on each side.

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EXERCISE 7: SINGLE LEG POWER HOLD
When it comes to pure

overload of the muscles
surrounding the ankles and
feet, the single leg power hold
is tough to beat. It’s also quite
simple. Set up a barbell with a
moderately heavy load, un-rack
the barbell and perform a single
leg stand with perfect
alignment. Hold for 10-20 seconds then repeat on the opposite leg. A similar drill can also be
performed by holding heavy dumbbells or kettlebells in each hand and holding a single leg stand.
EXERCISE 8: SINGLE LEG BALL SUPPORTED ISOMETRIC GLUTE BRIDGE
This one appears simple

however it’s one of the more
difficult ankle stabilization
drills. As an added bonus
you’ll be integrating intense
glute, hamstring, and core
activation throughout as you
attempt to hold a single leg
bridge while lying on a ball.
There’s no cheating on this one. In fact you’ll be unable to lock this drill in and hold the position
unless the foot and ankle is properly aligned with the hip. Even a momentary lapse in foot and
ankle innervation or loss of proper lower body alignment will result in loss of balance. When you
can master this (i.e. performing it eyes closed for 30 seconds or more on each leg) you will have
most likely eliminated a majority of foot and ankle dysfunction as well as hip and core
deficiencies. Here are a few of my NFL athletes including Taylor Heinicke, Jarius Wynn, and
Jake Banta showing how it's done.

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CHAPTER 8
DYSFUNCTIONAL OFFSETTING SINGLE LEG DRILLS
(FEEDING DYSFUNCTION) | | 4 CORRECTIONAL EXERCISES
T
he following drills are designed to hone in on specific foot issues such as pronation,
flat feet, and supination. This is accomplished by “feeding dysfunction” and forcing
the feet and ankles to work against a force that’s attempting to expose and make the
dysfunctional issue more extreme.
EXERCISE 1: SINGLE LEG ANGLED HILL STAND
This is a simple yet incredibly effective drill for eliminating foot and ankle dysfunction. Simply
stand on one leg laterally on a hill and hold your position while maintaining balance. For
individuals with ankle pronation and flat feet the version shown in the video is ideal (the decline
portion of the hill will be on the medial/portion of the plant foot). In essence this feeds
dysfunction as the angled position is attempting to push the individual into even greater
pronation. As a result the person will have to resist this to a greater extent by relying on the
muscles responsible for supination. This is a great drill for restoring the natural arch of the foot.
For individual with ankle

supination and overly high
arches (very rare) the drill
would be performed in the
opposite fashion shown in the
video (the decline portion of
the foot would be on the
outside/lateral portion of the
plant leg). To increase the
difficulty, try performing these with an exercise matt or with eyes closed or both. Hold for 30-45
seconds or until the burn is unbearable in your lower leg and hip region.

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EXERCISE 2: SINGLE ARM LOADED SINGLE LEG STAND
Here’s another drill that can be

used to resolve any type of foot
and ankle dysfunction. For
those who struggle with flat
feet and ankle pronation you’ll
want to load the weight
contralaterally (holding the
weight in the opposite arm of
the plant leg). Similar to the
angled hill drill, this one will attempt to pull the foot inward even more so making it an effective
anti-pronation drill (you’ll be forced to push the ankle outward). The impact this has on the
arches of the feet is incredible. For those who tend to over supinate, the drill would be loaded in
an ipsilateral fashion (same arm and same leg). To increase the difficulty try performing these
eyes closed on a softer surface and hold 30 seconds per side. Here’s a few of my NFL athletes
including Minnesota Vikings quarterback Taylor Heinicke and Jake Banta demonstrating it.
EXERCISE 3: SINGLE LEG LEDGE STAND
This is a fairly advanced single

leg stand variation that
requires incredibly strong
levels of foot and ankle
activation. Simply stand on a
ledge or aerobics step box and
have half of your foot (medial
or lateral half) hanging off the
ledge while maintaining your
balance. You’ll literally feel your whole foot squeezing and firing to keep your body from
falling off the edge. If you’re a pronator or have flat feet and fallen arches you’ll want the inside
or medially portion of your foot hanging off the edge as shown in the video. In contrast, for

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those who over supinate or have high arches you’ll want the outer or lateral half of your foot
hanging of the ledge. Hold each side for 20-30 seconds while maintaining proper body
alignment and posture.
EXERCISE 4: SINGLE LEG PALLOF PRESS
If you’re looking for an

advanced all-in-one exercise to
fix ankle pronation, fallen
arches, flat feet, valgus ankle
collapse, external rotation of
the feet, and general weakness
in the feet, ankles, toes, and
hips, then you'll want to give
this single leg Pallof press a
try. This is the most advanced of all the “dysfunctional offsetting single leg drills.” Here are a
few of the NFL and collegiate football players I work with demonstrating it including Minnesota
Vikings quarterback Taylor Heinicke. Not only does it address issues in the foot and ankle
complex but it also works on core stabilization, anti rotation, rotary stability, balance, scapular
stabilization, spinal alignment, and postural control. Essentially this is a combination of anti-
rotation for the upper torso and hips and anti-pronation and anti-valgus collapse of the lower
extremities. If you fail to resist the valgus forces you'll lose balance by falling inward. This
forces the individual to supinate their feet and grip into the floor aggressively. As a result you'll
almost immediately witness the arches of the feet begin to re-form as a flat foot and fallen-arch
position makes the movement feel almost impossible.
To perform this simply hold a standard Pallof press position however lift the inside leg and keep
the outside leg planted on the floor while maintaining proper posture. Both feet should be inline
with each other and the body should not rotate or deviate laterally. Hold for 30 seconds then
switch sides by facing the opposite direction to work the opposite leg. The movement can also be
modified by standing on the inside leg for individuals who demonstrate excessive supination or
overly high arches although as repeatedly mentioned this is a fairly rare issue. All variations of the
single leg Pallof press can be performed with resistance bands or with a standard cable column.

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CHAPTER 9
REACTIVE STABILIZATION | 5 CORRECTIONAL EXERCISES
S
tabilizing a joint is incredibly important for performance and overall joint integrity.
However, many exercises such as those previously demonstrated, produce instability in a
fairly predictable fashion. By adding in sporadic perturbations this exposes the muscles to
unpredictable oscillations forcing them to continually adjust to this irregular stimulus. I refer to this
as reactive stabilization and consider it to be integral for any athlete or lifter seeking to maximize
his or her performance. The following exercises were designed specifically to address this.
EXERCISE 1: SINGLE LEG STAND WITH PARTNER PERTURBATION
Recent research demonstrates

the effectiveness of perturbation
training for working the core
and stabilizers of the body.
Because manual perturbations
provided by your partner
provide oscillations that are
unpredictable, this forces your
proprioceptors and stabilizers to
work overtime to make quick adjustments.
This technique can be applied to any muscle group although it lends itself exceptionally well to
stabilization training of the ankles and feet. While standing on one leg have your training partner
gently push you from various directions, angles, and different positions. To increase the
kinesthetic demand of this drill try performing it whiled holding a stability ball as demonstrated
by here by one of my athletes.

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EXERCISE 2: EYES CLOSED ECCENTRIC ISOMETRIC SQUAT ON BOSU BALL
Any type of squat on an

unstable training surface will
provide an ample stimulus to
the ankles and feet. Combining
eyes closed eccentric isometrics
with unpredictable oscillations
from the instability device will
greatly enhance proprioceptive
feedback. We’ll skip right to
the eyes closed version here and assume that most individuals reading this will first progress
from the eyes open variation.
Stand on the round side of a Bosu Ball (or any unstable surface), with your eyes closed, and
slowly squat down into position and pause for 3-5 seconds without collapsing for several
repetitions. Proper squat technique is paramount on this exercise to optimize feet and ankle
results.
The key here is to force your feet to contour to the shape of the ball by pushing your ankles out.
This is much more difficult than it looks and there is little room for error as any lapse in neural
firing will disrupt your balance. In fact the eyes-closed overhead Bosu ball squat demonstrated
below is one of the more challenging stabilization exercises you’ll ever try.
Finally, for stability skeptics, don’t freak out and start hyperventilating just because I’m
recommending BOSU ball squats. I’m in no way suggesting you substitute this for heavy squats,
as this type of squat will not provide an intense stimulus to the prime movers of the lower body.
Instead the goal with the BOSU squat is to recruit the stabilizers in the lower body especially in
the ankles and feet, which in turn will help your squat technique and overall movement
mechanics.

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EXERCISE 3: LUNGE WITH PARTNER PERTURBATION
Performing lunges with

unpredictable taps from your
partner is fantastic not only for
activating the stabilizers in the
feet and ankles but also
throughout the entire lower
body and core. Start off with
gentle taps and progress to
more aggressive perturbations
as stability improves. Ensure your partner is providing taps from multiple angles.
EXERCISE 4: HANGING BAND LUNGES
Although loaded barbell lunges

are technically more of a lower
body strengthening and
hypertrophy movement, when
combined with the hanging
band technique (HBT) it
becomes one of the most
effective drills for waking up
the stabilizers of the entire
lower body particularly around the ankles and feet. The Hanging Band Technique (HBT)
increases the difficulty of the movement as it requires greater stabilization, proprioceptive
feedback (from muscle spindle activation), core activation, and sensory integrated movement to
control the oscillations and perturbations of the barbell.
This also does wonders for cleaning up gait mechanics and hip alignment as faulty alignment and
flawed movement mechanics makes it nearly impossible to perform the exercise under control.
Master these and you’ll notice tremendous improvements in lower body function from large
muscle groups to smaller stabilizers in the lower leg complex. Here's Marcus, an NFL veteran
who's spent several years with the New York Jets demonstrating the movement.

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EXERCISE 5: SINGLE LEG POWER HOLD WITH HANGING BAND TECHNIQUE
The single leg power hold is a

great exercise to effectively
overload the muscles of the
feet, ankle, and toes. To make
this exercise even more
effective applying the hanging
band technique creates greater
instability, oscillations, and
perturbations thereby promoting
increased innervation and signaling to the feet and ankles. As an added bonus you'll also feel the
outer hips and glutes working overtime to lock the movement in as anything but full body
tension (core and spinal stabilizers included) will result in loss of balance.

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CHAPTER 10
CHAPTER 10
RATE OF STABILIZATION DEVELOPMENT (RSD) | 4 CORRECTIONAL
EXERCISES
T
he exercises listed above are fantastic for recruiting a high number of muscle fibers
surrounding the feet. However, because they are relatively smooth and controlled,
there is one element missing from these movements that I refer to as rate of
stabilization development (RSD). Similar to explosive exercises that require a significant rate of
force development (RFD), the following exercises will not only require a high number of muscles
around the feet and ankles to fire but it will also require them to turn on quickly in order to
absorb force and avoid sudden instability.
EXERCISE 1: MARCHING 3-STEP STOP AND HOLD
This is a fairly basic drill yet

highly effective at teaching the
body to react and stabilize
quickly. In addition it does
wonders for enhancing the
human gait and walking
mechanics as it forces every
portion of the body to be
perfectly aligned while
walking. To perform this drill simply take three steps as if you were walking and stick the third
step by holding your position on one leg. Once this becomes easy try performing it eyes closed.
EXERCISE 2: SINGLE LEG HOP AND STABILIZE
This is a great exercise when performed correctly, however it’s also one that can easily be
cheated by allowing the body to become misaligned. If you focus on achieving proper alignment
from your toes all the way up the kinetic chain, you’ll reap the benefits of this movement.

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Fortunately doing this

movement eyes closed quickly
resolves this issue as your body
refuses to stabilize itself until
it’s perfectly positioned. Hold
each rep landing for a
minimum of 10 seconds or
until complete stabilization is
achieved, which for some
individuals may take as long as 1 minute to achieve.
EXERCISE 3: SINGLE LEG MED BALL CHEST PASS
This is another one that looks

easy but in reality is quite
difficult. Although this can be
performed using a wall, it
tends to work better with a
partner. Stand with perfect
alignment on one leg and
powerfully perform a medicine
ball chest pass. The
deceleration or catch phase of this can be difficult as it forces the trainee to rapidly turn on every
stabilizer in the foot and ankle in order to maintain proper balance. Perform 8-10 reps per leg
before switching sides.
EXERCISE 4: SINGLE LEG BOX JUMP-OVERS WITH STABILIZATION
Although this may not necessarily be the most challenging movement I’ve listed, it is by far the
most advanced due to the high degree of impact. Be careful on these. If you’re lacking a
significant level of stability and strength in your feet and ankles then don’t attempt these as

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you’ll only set yourself up for injury. Work on the other drills first then come back to this once
the muscles are ready to provide adequate shock absorption.
When performed on a hard

surface with minimal or no
footwear it represents the
epitome of shock absorption,
reactive stabilization, and rate
of stabilization development
(RSD) in the lower extremity.
Essentially this exercise forces
all the muscles around your
feet and ankles to turn on rapidly and in synchrony, thereby acting as an excellent foot and ankle
correctional stimulus.

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CHAPTER 11
SINGLE LEG SWAPS | 10 CORRECTIONAL EXERCISE VARIATIONS
The single leg swap is one of the most effective drills for improving foot ankle function.
Although the basic variation will suffice for most individuals, the swap can be progressed and
integrated into other movement patterns and protocols to further facilitate optimal lower body
mechanics. The single leg swap is an exercise I’ve found it be highly effective for improving
lower body function, alignment, and muscle activation from the feet to the hips. In fact this was
something I developed out of pure necessity after witnessing the large number of athletes
displaying various types of foot and ankle deficiencies that were wreaking havoc on the rest of
their body particularly in the knees, hips, and low back. Here are some of the most effective
variations of the single leg swap.
EXERCISE 1: THE BASIC SINGLE LEG SWAP (WITH KB OR PLATE)
While holding a kettlebell in

one hand, balance on one leg,
swap the kettlebell over to the
opposite arm, and keep your
body full aligned from head to
toe. Hold each position 3-5
seconds (or as long as it takes
to fully stabilize each side)
before swapping the weight
again. Perform 8-12 swaps (4-6 swaps per arm on each leg) before switching to the other leg.
When held in an ipsilateral fashion (same arm and leg) you’ll notice your ankles having to
provide an anti-supination force. When the weight is held in a contralateral fashion (opposite
arm and leg) it turns the movement into more of an anti-pronation exercise. Whether you’re a
pronator or supinator there are few deficiencies in the ankles and feet this exercise won’t address.

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EXERCISE 2: RAPID SINGLE LEG SWAP
The rapid single leg swap is a

simple yet advanced variation
of the traditional swap. The
key is performing the handoff
rapidly, which forces the
muscles to turn on and
stabilize quickly. As a result,
this improves the overall rate
of stabilization development
(RSD) as well as reactive stabilization, both of which are critical biomotor capabilities that every
athlete should possess for optimal performance capabilities.
EXERCISE 3: TOE-TOUCH STRIDE HOLD KETTLEBELL SWAP
For some athletes particularly

those with very weak ankles
and more severe levels of
dysfunction, the standard
single leg swap can often be
too difficult. The toe-touch
stride hold variation is an
excellent regression of the
basic single leg swap that
nearly all athletes at every level can perform. It’s also an excellent movement for teaching an
individual to keep their feet and hips aligned with each other which is a critical component of
proper walking, running, sprinting, and overall gait mechanics. Although this is a basic
regression of the single leg stand, it holds alignment benefits unique even from other single leg
exercises making it an effective drill for any level of athlete. Here are a few of my football
players demonstrating the movement.

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EXERCISE 4: ECCENTRIC ISOMETRIC LUNGE WITH KETTLEBELL SWAP
Lunges are one of the most

beneficial exercises for
improving lower body function
not only through the larger
muscles around the hips and
knees but also in the smaller
muscles around the feet, ankles
and toes. Add in a significant
destabilizing element such as
kettlebell swaps and you’ve greatly increased the demand of the involved musculature. With a
kettlebell in one hand, slowly lower yourself into a lunge and pause while smoothly swapping
the kettlebell back and forth (under your legs) from arm to arm. As an added bonus you’ll be
performing an eccentric isometric (pause in the eccentric or stretched position) while holding the
bottom of a lunge. Eccentric isometrics are some of the most beneficial types of muscle
contractions for improving mobility, stability, strength, size and overall muscle function.
EXERCISE 5: SINGLE LEG SWAP WITH HANGING BAND TECHNIQUE (HBT)
By adding the hanging band

technique (HBT) to the single
leg swap, this increases the
number of oscillations and
ultimately the level of
instability. This forces the
individual to aggressively
activate their feet, ankles, and
core as well as maintain proper
spinal alignment. Anything but intense full body innervation will result in failed attempts and
the inability to maintain balance. Here's collegiate superstar and NFL athlete Blake Sims
performing it to prepare for the demands of NFL season.

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EXERCISE 6: SINGLE LEG RDL SWAP
The single leg Romanian

deadlift swap is an incredible
drill for improving mobility
and stability of the hip hinge
position. Simply perform a
single leg RDL and perform
swaps while holding the
eccentric isometric position.
As a small caveat, just be
prepared to deal with a serious burn in the glutes and hamstrings as well as the feet and ankles.
EXERCISE 7: LANDMINE SWAP
The landmine or T-bar

apparatus allows a very unique
version of the single leg swap.
This variation is particular
difficult as the land-mine
station produces greater
rotational forces making even
more difficult on the lifter as
they're forced to resist these
forces particularly throughout the feet, ankles, hips, and core. If you suffer from pronation,
supination, flat feet, fallen arches, poor toe splay, and general weakness in the feet and ankles
this one is a must. Here’s one of my NFL athletes Jake Banta performing it.
EXERCISE 8: BUMPER PLATE SWAP
The bumper plate swap is one of my favorite variations as it simultaneously addresses strength
deficits in the grip and hands as well as the feet and ankles. In addition this variation tends to

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have an immediate impact on

improving balance and stability
as the heightened activation of
the hands and fingers produces
powerful concurrent activation
potentiation (CAP). The CAP
phenomenon simply describes
a scenario where activation of
the smallest muscles in the
extremities increases neural drive throughout the entire body including activation to the core,
spinal stabilizers, shoulders, hips and other muscles. As a result there’s improved balance and
motor control due to increased activation of stabilizers as well as immediate reduction in energy
leaks. Here’s NFL defensive end Jarius Wynn demonstrating it with proper form.
EXERCISE 9: OVERHEAD SWAP
The overhead variation of the

swap (dumbbell’s feel the
most natural) further increases
the difficulty as it raises the
center of mass causing greater
rotational torque and
destabilizing forces on the
body. In addition this specific
variation reinforces the idea of
integrating stabilization in the feet, ankles, core, and shoulders (head to toe integration) and
coordinating these components together to stabilize the body as a whole unit. This is an
important capability that all individual from athletes to fitness enthusiasts should master. Here
are a few of my collegiate and NFL athletes, specifically Tyler Claytor and Jake Banta
demonstrating this movement.

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EXERCISE 10: BULGARIAN SQUAT WITH KETTLEBELL SWAP
The Bulgarian kettlebell swap

is perhaps the most painful yet
also one of the most beneficial
variations of the swap. Simply
perform an eccentric isometric
Bulgarian squat, and then hold
this position while passing the
weight between the legs. This
is also one of the single most
effective drills for simultaneously improving mobility and stability in the lower extremities.
You’re essentially forced to stabilize your lower body and core while the surrounding
musculature are contracting in a stretched and loaded position. The significant burn this one
creates can only be surpassed by the tremendous impact it has on athletic performance and
muscle function.

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CHAPTER 12
10 ADDITIONAL BENEFITS OF THE SINGLE LEG SWAP
B
ENEFIT 1: WORKS FOR ALL TYPES OF FOOT, ANKLE, & HIP DEFICIENCIES
One of the great
features of the swap
is its effectiveness for improving
nearly all forms of foot, ankle,
and hip deficiencies. When held
in an ipsilateral fashion (same
arm, same leg) you’ll notice
your ankles having to provide
anti-supination support as you
resist varus forces wanting to drive the hip and knee outward (laterally). When the weight is held in
a contralateral fashion (opposite arm and leg), it turns the movement into an anti-pronation exercise
where the lifter has to avoid valgus collapse around the ankles, knees, and hips. Whether you’re
prone to supination or pronation of the ankles and feet or whether you display any form of valgus or
varus knee and hip collapse there are few lower body deficiencies this exercise won’t address.
BENEFIT 2: IMPROVES ALIGNMENT FROM HEAD TO TOE

Most athletes have very poor
body alignment often times
displaying at least several
areas that need to be
addressed. The swap forces
the feet, knees, hips, shoulders,
and head to be properly
aligned not only with the
surroundings but relative to each other. Anything but proper alignment from head to toe will
result in an immediate loss of balance.

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BENEFIT 3: ENHANCES FULL BODY STABILIZATION

The swap is one of the single
greatest drills for enhancing
rigidity, stability, tightness,
and motor control throughout
the entire body. Besides
improving force production
and power output this teaches
athletes how to absorb force,
thereby enhancing overall
performance and decreasing risk of injury throughout your entire body.
BENEFIT 4: ELIMINATES ENERGY LEAKS

Most athletes have numerous areas of energy leaks throughout their body with the feet, ankles, hips,
and core being most common. With the single leg kettlebell swap any energy leak will be quickly
exposed as there will be an almost immediate loss of balance. Learn to stabilize and maintain
optimal alignment while swapping from side to side and watch energy leaks gradually disappear.
BENEFIT 5: ANT-ROTATION, ANTI-LATERAL FLEXION, & CORE STABILIZATION

Besides being an incredible exercise to strengthen the feet, ankles, and hips, the kettlebell swap
is a surprisingly effective movement for improving core stabilization. In fact the movement feels
very similar to a suitcase carry, which is one of the most effective drills for targeting the core.
Each time you swap the load, you’ll be resisting rotation of the spine making the movement a
highly effective rotary stability, anti-lateral flexion, and anti-rotation exercise.
BENEFIT 6: IMPROVED POSTURE AND SPINAL ALIGNMENT

The first time you introduce a single leg swap into
your own training routine as well as that of your
athletes, you’ll notice an immediate improvement
in posture and spinal alignment. In fact, the
movement necessitates proper positioning of the
spine as faulty postural mechanics make the
movement almost impossible to stabilize, which makes this exercise a body function litmus test.

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BENEFIT 7: TEACHES MENTAL CONCENTRATION

Perhaps the most difficult
aspect of the single leg swap
is the degree of mental focus
and concentration required to
successfully perform it. If
you’re not mentally engaged
you’ll be unable to balance
and stabilize your body while
swapping the load. In essence anything short of Jedi-like focus will result in a failed attempt.
BENEFIT 8: ENHANCED BODY AWARENESS AND PROPRIOCEPTION

Teaching athletes to be aware of their bodies and tune into their muscle’s proprioceptive
feedback can be highly challenging. The single leg kettlebell swap is an incredible drill for
teaching body awareness as the athlete is forced to attend to all facets of their body positioning in
order to successfully complete the movement.
BENEFIT 9: EASY TO COACH

The single leg kettlebell swap
is one of the most simple
exercises to coach making it
highly conducive for large
groups of athletes as well as
one-on-one training scenarios.
In fact, the drill itself provides
most of the necessary feedback
to the athlete. If the movement
becomes sloppy there will be a loss of balance.
BENEFIT 10: HIGHLY VERSATILE

The single leg swap is a highly versatile movement that allows numerous modifications and
variations to be customized for each scenario or training goal.

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CHAPTER 13
CHAPTER 13
OTHER EXERCISES
T
he previous list of exercises by no means represents a comprehensive list of all the
drills I use with my clients. There are numerous exercises that can be performed on
BOSU balls, balance, discs, and balance boards. Just remember when using such tools,
the goal is train the stabilizers not overload the prime movers. In other words you wouldn’t
substitute a heavy barbell back squat with a BOSU ball squat. These are two entirely different
stimuli and need to be treated as such.
Standing upper body isolation

exercises such as bicep curls,
lateral raises, shrugs, cable
exercises, and numerous others
can also be modified as a
single leg movement or
performed on an unstable
surface creating an excellent
training stimulus for the ankles
and feet. This is a great way to end an upper body workout with a unique finisher that
simultaneously taxes the lower body stabilizers. Finally, any lower body movements including
squats, hinges, and lunges particularly when performed under eyes closed-eccentric isometric
conditions can be beneficial
for the ankles and feet
provided the lifter can position
their feet and hips properly
during execution. However,
this can be difficult for many
lifters, which is why further
training of the ankles and feet
using the exercises shown
above is often not only highly beneficial but also necessary in achieving maximal results.

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CHAPTER 14
CHAPTER 14
PROGRAMMING
A
lthough I have laid out various foot and
ankle exercise programs below, there are
numerous ways to program based on the
exercises I provided. Frequently, I have my athletes
perform foot and ankle drills in between sets of
compound movements such as squats, deadlifts,
presses, and pulls, essentially turning rest their periods
into a form of active recovery. In addition,
performing these before heavy movements is a great
way to prepare your feet and ankles as it ensures they
are properly firing throughout the duration of your
training session. Because the goal is re-education of
the nervous system with appropriate mechanics and
recruitment patterns the key will be frequency. I
recommend performing 1-3 different drills, aiming for
2-3 sets of each drill per session and doing this daily (2-3x daily is ideal). In reality you’ll
accumulate 10 minutes of additional training per day of which I guarantee your body will thank
you for. Just remember technique and alignment is key.
KEY POINT
“
Performing 1-3 different drills (preferably each drill done between compound
movements) will ensure optimal neuromuscular activation while also increasing
cardiovascular benefits because you’ve turned your rest periods into a form of
active recovery. Aim for 2-3 sets for each drill per session which should
accumulate to only 10 minutes of additional training per day of which I
“
guarantee your body will thank you for.

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CHAPTER 15
CHAPTER 15
20 ADDITIONAL BENEFITS & KEY NOTES
F
oot activation is one
of the most important
factors when it comes
to proper muscle function.
Without proper foot, ankle,
and toe activation (as well as
proper foot, ankle, and toe
mechanics/positioning) it’s
impossible to have correct
form on movements and
exercises that involve the lower body. The following will address 20 additional key points and
myth debunkers.
KEY POINT #1: Even the most severe foot and ankle issues can be resolved with proper
foot and ankle training.
KEY POINT #2: Arguing that you have you have to wear normal shoes instead of
barefoot or minimalist footwear based on pre-existing deficiencies or prior injuries only
makes the case that you refuse to address weaknesses and physical deficiencies in your
neuromuscular system particularly in the feet and ankles. Rather than ignoring these
issues, address them.
KEY POINT #3: Socks are ok to wear but make sure they are not tight around the toe
box or you’ll restrict toe movement ultimately impeding foot and ankle innervation.
KEY POINT #4: As far as Olympic weightlifting shoes are concerned, unless you’re a high
level competitive Olympic weightlifter you’re better off avoiding these. If humans were
meant to squat with something under our heels, we would have been born with hooves.

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CHAPTER 15
KEY POINT #5: Don’t

be surprised if you get
significant lactic acid
accumulation around
your ankles and feet as
well as possible
cramping in your feet
and toes when first
attempting these drills.
This is just a sign that
you’re using muscles
that had never learned to fire properly until then. In addition, you’ll also notice a strong
amount of core activation and stabilization throughout the rest of your body.
KEY POINT #6: Many of the drills and exercises previously described can be performed
in your home or office space. With this in mind, work on foot and ankle function several
times per day for optimal results.
KEY POINT #7: There

are a number of brands
that produce high-quality
barefoot products such as
Skora, Topo Athletic,
Vivo Barefoot, Merrell,
New Balance, Pedestal
Footwear, Vibram, Inov-
8, and Nike Free 1.0
(anything more than 1.0 is not an optimal Nike barefoot shoe). The less support the shoe
provides, the more your own foot and ankle muscles have to function. Here’s a quick
review of one of the Pedestal Footwear products. In addition, the AFX Ankle Foot
MaXimizer training tool is a valuable piece for improving function in the lower leg
complex.

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CHAPTER 15
KEY POINT #8:

While stability tools
and unstable training
devices such as the
BOSU Ball may not be
best for targeting the
prime movers and
larger muscles of the
body they are
exceptional for providing an intense stimulus to the ankles, toes, and feet particularly
under conditions of minimal or no footwear.
KEY POINT #9: Most individuals have one foot and ankle that presents more
dysfunction than the other. Note which side it’s on and focus on fixing the imbalance.
KEY POINT #10: If your toes have tendency to overlap and have little spacing, you may
want to invest in a pair of yoga toes (toe spacers) or wear Vibram Five Finger shoes
periodically. This can greatly help initiate the process of aligning your toes into their
correct position. Eventually you should be able to maintain proper toe alignment without
the support of these tools. This typically takes several months.
KEY POINT #11: When walking around

the house, go barefoot as much as possible.
KEY POINT #12: Even if you’re never had

foot, ankle, or toe issues, more than likely
you have some level of dysfunction around
your feet.
KEY POINT #13: Foot and ankle

mechanics can present a fairly accurate
gauge of one’s muscle function and health.

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CHAPTER 15
KEY POINT #14: If your feet and ankles are not functioning properly there is
undoubtedly other related areas of dysfunction throughout your body.
KEY POINT #15:

Single leg stand exercise
variations represent a
majority of foot and
ankle drills and thus
proper foot alignment
is vital. There should
always be a semi-
overlapped or semi in-
line stacking of the feet. In other words, if you’re standing on one leg, the other leg should
be hovering off the ground and almost perfectly in front of the plant leg. It’s also
acceptable to have the feet halfway overlapped with the hovering foot only covering half of
the planted foot. In addition, both feet should be pointed perfectly straight with absolutely
no toe flare. Even the smallest deviations will reinforce faulty mechanics and reduce foot
and ankle activation. Finally, the ankle of the hovering leg should be dorsiflexed.
KEY POINT #16:

Based on my own
training experience as
well as information
from other researchers,
orthopedic experts, and
podiatrists in the field, I
estimate that over half
the injuries we see in
athletes and general
populations could be prevented if the feet and ankles were functioning properly. This
applies to both lower and upper body injuries.

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CHAPTER 15
KEY POINT #17: Just

like any other muscle
group, the muscles in
the feet and ankles need
to be trained with a
variety of stimuli,
intensities, activation
patterns, as well as appropriate progression protocols.
KEY POINT #18: Most sport related ACL injuries can be traced back to weak ankles
particularly pronation, flat feet, and valgus ankle collapse all of which can be easily
remedied with proper training.
KEY POINT #19:

During all lower body
workouts particularly
those that involve
squats, deadlifts, hinges,
lunges, leg press, and
other leg exercises, foot
and ankle activation
drills should be used
periodically throughout the workout to maximize lower body mechanics and innervation.
For example, in between sets of squats the lifter can perform single legs stands, single leg
swaps, shin raises, and other basic foot and ankle drills. Performing these drills as an active
warm-up before large compound movements is also very effective for waking up the feet
and ankle and maximizing innervation up the kinetic chain.
KEY POINT #20: I suffered from my own share of foot trouble roughly 5-6 years ago,
which included toes overlapping/bunched together, poor toe movement/mobility, flat feet,
ankle pronation, and excessive external rotation, all of which were having a direct

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CHAPTER 15
negative impact on other movement patterns particularly ones that were lower body and
core dominant. Learning how to fix these issues gave me the necessary tools not only for
correcting my own body but also for my clients, athletes, and those reading this text.
Now that the groundwork

for proper foot and
ankle mechanics has
been laid, the remainder
of this manual will deal
with exercise prescription,
Specifically, Chapter 16
will include workouts,
exercises, and necessary
steps needed to achieve maximal foot and ankle activation for the beginner to advanced
trainee. When in doubt, please refer to the precious chapters for tutorials and guidance on
proper mechanics for each exercise.
KEY POINT
“
If your feet and ankles are not functioning properly there is undoubtedly other
related areas of dysfunction throughout your body. Just like any other muscle
group, the muscles in the feet and ankles need to be trained with a variety of
stimuli, intensities, activation patterns, as well as appropriate progression
“
protocols to maximize performance, body mechanics, and overall health.

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CHAPTER 16
CHAPTER 16
FOOT AND ANKLE EXERCISE PROGRAM
N
ote: Each workout can and should be performed in conjunction with standard
workouts of your choice (i.e. upper body, legs, back arms, etc.). The foot and ankle
routine can be performed before or after your main workout. The foot and ankle
drills for a specific day can also be interspersed between sets of your normal workout for the day
(i.e. upper body, chest, back, legs, arms, etc.).
OVERVIEW
A majority of the following exercises and programs are suitable for any
individual needing to strengthen their feet and ankles regardless of the
type of dysfunction they possess. However there are also several workouts
designed below for specific weaknesses including pronation, supination,
flat feet, eversion, and inversion. In addition, there is a recommended
training protocol for beginner versus intermediate/advanced trainee, which
will be highlighted below.
FIRST STEPS FIRST: SELF-ASSESSMENT

Determining which main category you fall into is actually quite simple (supination or pronation).
First, many individuals already know which category they land in as they’ve previously been
assessed by a physician, trainer, or therapist, or they’ve simply taken the time to analyze their
own feet and ankles in the past. If you have not been assessed by a professional and hope to
perform your own assessment, there are several quick tests you can perform.
First, simply stand in front of a full-length mirror and examine your foot and ankle complex.
Use the descriptions and images from the previous sections of text to determine whether you
pronate or supinate. For most individuals this should be fairly obvious. If your feet and ankles
cave in then you’re a pronator and if they push out excessively then you’re a supinator. If there’s

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CHAPTER 16
no significant issue one way or another consider yourself blessed however you most likely still
need to strengthen your feet and ankles with general activation exercises. You can also try
performing several bodyweight squats (and video record your feet and ankles throughout) as this
typically has a tendency to magnify and expose the issues even further. Another effective method
for assessing your foot and ankle function is to have a ground height photo taken from the back
of your feet and ankles. You’ll be able to see immediately whether you fall into the pronation or
supination category by simply comparing it to the following figure.
PROGRAMMING OVERVIEW
The following 13 workouts fall into 6 categories, specifically:
6 INTENSE WORKOUTS 1 DAILY WORKOUT

3 LIGHT WORKOUTS 1 PRONATION WORKOUT
1 GENERAL WORKOUT 1 SUPINATION WORKOUT
PROGRAMMING FOR BEGINNER TRAINEES

• Intense versus Light Workouts: For beginner trainees, one should alternate between
one intense and one light workout. For example, on Monday one of the six intense
workouts would be chosen. On Tuesday, one of the 3 light workouts should be
performed. This every other day cycle continues to repeats.
• Pronation versus Supination Workouts: In addition, every 4-5 days, one should also
perform either the pronation or supination workout depending on the results of your
assessment as described above.
• General Workout: If you’re only going to perform one strengthening routine for your
feet and ankles and don’t feel the personal need perform an in depth program this
workout is ideal. In addition this specific routine will work for all individuals regardless
of the manner of foot and ankle deficiency. However it’s designed more so for those who
don’t display significant levels of pronation or supination but desire general
improvements in foot and ankle mechanics. Thus, if after the assessment above, neither

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CHAPTER 16
pronation nor supination is prevalent this general workout can be performed once every
3-5 days in tandem with the intense and light workout routine described above.
However, if the assessment exposes a specific weakness (i.e. pronation, eversion,
supination etc.) then this workout would be performed once every 10-14 days.
• Daily Workout: This program can be performed by all individuals 1 to 3 times per day and
is an excellent choice either as a warm-up or as a break from extended periods of sitting.
PROGRAMMING FOR INTERMEDIATE & ADVANCED TRAINEES

• Intense versus Light Workouts: For intermediate to advanced trainees, one should
alternate between two intense and one light workout. For example, on both Monday and
Tuesday one of the six intense workouts would be chosen. On Wednesday, one of the 3 light
workouts should be performed. This 3 day cycle would then simply continue to repeat.
• Pronation versus Supination Workouts: In addition, every 4-5 days, one should also
perform either the pronation or supination workout depending on the results of your
assessment as described above.
• General Workout: If you’re only going to perform one strengthening routine for your
feet and ankles and don’t feel the personal need perform an in depth program this
workout is ideal. In addition this specific routine will work for all individuals regardless
of the manner of foot and ankle deficiency. However it’s designed more so for those who
don’t display significant levels of pronation or supination but desire general
improvements in foot and ankle mechanics. Thus, if after the assessment above, neither
pronation nor supination is prevalent this general workout can be performed once every
3-5 days in tandem with the intense and light workout routine described above.
However, if the assessment exposes a specific weakness (i.e. pronation, eversion,
supination etc.) then this workout would be performed once every 10-14 days.
• Daily Workout: This program can be performed by all individuals 1 to 3 times per day and
is an excellent choice either as a warm-up or as a break from extended periods of sitting.

Page 75
CHAPT
ER17 FORRESUL
TS
GETREADY
DR.J
OELSEEDMAN
I
NTENSE
6I
NTENSEWORKOUT
S
DR.J
OELSEEDMAN
ADVANCED HUMAN PERFORMANCE
FOOT & ANKLE TRAINING MANUAL PROGRAM
Dr. Joel Seedman, PhD
INTENSE WORKOUT #1
INTENSE FOOT AND ANKLE ACTIVATION (PERFORMED AT GYM BEFORE OR AFTER NORMAL WORKOUTS)
EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL
Try to contour your feet to the outside of the ball and have a slight knee bend and
Exercise #1: Stand on BOSU Ball with Eyes Closed
3 45 sec 00:30 Superset: #1 and #2 slight forward lean throughout to help with balance and stability. Try with eyes open See Notes
with Feet on Round/Blue Side
before progressing to eyes closed
Choose contralateral loading (load opposite arm and opposite leg as shown in video)
Exercise #2: Single Leg Stand with Contralateral Or
3 30 sec 00:30 Superset: #1 and #2 if your ankles pronate. Use ipsilateral loading if your ankles supinate (load same arm WATCH
Ipsilateral Loading
and same leg which is opposite of what's shown in video)
10 swaps (5 Sit back by keeping hips pushed back, butt out and maintain forward lean onto front
Exercise #3: Bulgarian Swap with Kettlebell 2-3 on each side 00:30 Superset: #3 and #4 hip. Keep tight core throughout. Perform 10 swaps total per side (5 on each side of WATCH
of leg) leg) then switch leg positions (other leg in front)
Exercise #4: Heel and Toe Raises While Holding 12 in each Maintain slight forward lean and hip hinge throughout to improve balance and stability
2-3 00:30 Superset: #3 and #4 WATCH
Dumbbells direction as well as activation in the lower leg area
Exercise #5: Plate Squat with Bumper Plates or Spread knees and place more pressure on the outside of the feet and ankles to
2-3 5 00:30 Superset: #5 and #6 See Notes
Large 45 Pound Plates create space for the weight to fit between the legs
Use low box and land softly in squat position. Hips should be pushed back on
Exercise #6: Box Jumps and Reverse Depth Drops 2-3 5 00:45 Superset: #5 and #6 WATCH
landing. Land on entire foot on both the landing phases
Pronators should stand with the inner half of the foot hanging off the ledge (as shown
Exercise #7: Single Leg Ledge Stand 2 30 sec 00:45 Superset: #7 and #8 in video). Supinators should stand with the outer/lateral half of the foot hanging off WATCH
the ledge
Exercise #8: Jog on treadmill or track for 60 seconds Use barefoot conditions, socks, or very minimalist shoes however barefoot is best.
in barefoot conditions, socks, or very minimalist 2 60 sec 00:45 Superset: #7 and #8 Try to have the whole foot (3 points of contact) hitting the ground at the same time, See Notes
shoes however barefoot is best not the heal or forefoot first.
INTENSE WORKOUT #1 NOTES

For all movements focus on proper foot positioning and activation. This includes pushing the ankles outwards, toes straight, toes spread (not crammed together, especially the big toe), moderately high foot arch, and feet gripping
hard into the floor. Also keep perfect spinal alignment and tall posture. This routine can be performed before, during, or after training sessions or simply stand alone as it's own workout for the day.
It's also best to perform basic foot movements and drills such as single leg stand variations (eyes closed preferable), ankle push-outs, toe curls, in-line toe touch stride hold, and any other drill that requires no equipment and little
space. These can be performed in the office, at home, or any location several times throughout the day.
All movements should be performed barefoot or in socks that don't cram the toes, or in the most minimalist shoes you can find. It's also recommended wearing barefoot or minimalist shoes as your main shoe and avoid shoes with
thick soles and stiff uppers. Finally, walking around the house barefoot as much as possible with proper foot activation is extremely helpful particularly when combined with this training regime.
When jogging focus on having the entire foot (3 points of contact) hit the ground at approximately the same time with intense foot activation. Don't try to have the forefoot or heel land first as this can degrade running mechanics
and natural foot strike. Faster speeds such as sprinting will involve more of a forefoot strike first. However this should naturally occur with little to no thought or cognitive effort.
*** For exercise substitutes and additional variations click HERE ***

INTENSE WORKOUT #2
Exercise #1: Weighted Ankle Pushouts (hold Perform ankle pushout as shown in the video but hold dumbbells in each hand to
3 60 seconds 00:30 Superset: #1 and #2 WATCH
dumbbells in each hand while pushing ankles out) increase the intensity of the drill
Exercise #2: Eyes Closed Bodyweight Heel and Toe 12 in each Perform just as shown in video but without weights and have eyes closed throughout.
3 00:30 Superset: #1 and #2 WATCH
Raise direction Keep slight forward lean throughout.
10 swaps (5 Keep back heel raised towards the ceiling while maintaining approximately 90 degree
Exercise #3: Single Leg RDL and Swap 3 on each side 00:30 Superset: #3 and #4 angle in the bent leg. Plant leg should also be slightly bent with hips high. Perform 10 WATCH
of leg) swaps total per side (5 on each side of leg) then switch leg positions (other leg in front)
Exercise #4: Single Leg Isometric Glute Bridge Hold 30 seconds To keep balance, the plant leg needs to be perfectly straight. Any toe flare (outward) will
While Laying on Stability Ball per side result in loss of balance
Exercise #5: High Knee Run in Place at Rapid Use arms to increase speed and try to bounce of the balls of the feet while keeping
2 20 seconds 00:30 Superset: #5 and #6 See Notes
Speed while Barefoot or in Minimalist Shoes slight forward lean throughout.
Exercise #6: Eyes Closed Lunges on Soft Exercise Keep hips in back, lean forward, and put most of the weight onto the front hip. Make
2 5 00:30 Superset: #5 and #6 See Notes
Matt with Pause sure both feet are in-line with each other.
Pronators should stand in the manner shown in the video (inner portion of the foot
Exercise #7: Single Leg Stand On Angled Hill 2-3 30 seconds 00:45 No Superset towards the decline). Supinators should stand in the opposite direction of the angled hill WATCH
(outer portion of the foot towards the decline)
Exercise #8: Walk 15-20 Minutes at Rapid Pace 1 1 15:00-20:00 No Superset Walk in barefoot conditions or minimalist shoes on track, outdoors, or treadmill See Notes

When jogging focus on having the entire foot (3 points of contact) hit the ground at approximately the same time with intense foot activation. Don't try to have the forefoot or heel land first as this can degrade running mechanics and
natural foot strike. Faster speeds such as sprinting will involve more of a forefoot strike first. However this should naturally occur with little to no thought or cognitive effort.

INTENSE WORKOUT #3
If you’re a pronator have the band or cable anchored from the opposite side of the body
Exercise #1: Single Leg Pallof Press 3 5 00:45 Superset: #1 and #2 from where the single leg stand occurs (variation shown in the video). If you’re supinator WATCH
anchor it on the same side of the support leg (opposite of variation shown in video)
If you're unable to perform these with band resistance either use no resistance and
Exercise #2: Single Leg Band-Resisted Shin
3 12-15 00:30 Superset: #1 and #2 produce the motion shown in the video or perform the band resisted variation with both WATCH
Raise/Dorsiflexion
legs at the time same (double leg version)
10 swaps (5 Make sure both feet are in-line with each other and pointed perfectly straight ahead.
Exercise #3: Toe Touch Stride Hold with Swap 2 on each side 00:30 Superset: #3 and #4 Push ankles out slightly to maintain balance. Perform 10 swaps total per side (5 on each WATCH
of leg) side of leg) then switch leg positions (other leg in front)
Exercise #4: BOSU Ball Squat with Feet on Flat

Push ankles out to maintain balance and keep hips pushed back. Don't try to go past 90
Side of Ball (Use Bodyweight or Small Plates as 2 5 00:45 Superset: #3 and #4 WATCH
degrees as this will produce excessive instability from such a collapsed position
Shown in Video)
Exercise #5: Eyes Closed Bodyweight Bulgarian Sit back, hips back, lean forward onto front leg and hold bottom position for 3-5 seconds.
2-3 5 00:30 Superset: #5 and #6 WATCH
Squat with Eccentric Isometrics Keep head neutral (not up) throughout. Perform with only bodyweight
Exercise #6: Eccentric Isometric Calve Raise on Emphasize the stretched position by holding the eccentric isometric for a minimum of 3
2-3 12-15 00:45 Superset: #5 and #6 WATCH
Leg Press seconds each repetition
Exercise #7: Barefoot Skipping 40 yards Aim for a combination of height and distance while skipping barefoot or in minimalist
3 40 yards 00:45 No Superset See Notes
(Combination of Height and Distance) shoes. Use arms to propel body powerfully


INTENSE WORKOUT #4
Exercise #1: Stand With Perfect Foot Activation,

3 1 (01:30) 00:30 Superset: #1 and #2 See Video Tutorial WATCH
Alignment, and Posture
1 (00:20) -
Exercise #2: Single Leg Power Hold 3 00:30 Superset: #1 and #2 See Video Tutorial WATCH
each leg
Exercise #3: Lunge with Kettlebell Swap 3 2 00:30 Superset: #3 and #4 Perform 2 lunges per side with 10 swaps (5 on each side of your leg) per rep. WATCH
Exercise #4: Single Leg Non-Supported Calve Raise 2 12 00:30 Superset: #3 and #4 See Video Tutorial WATCH
Hold each squat at the parallel position for 5 seconds. Contour feet to the outside of
Exercise #5: Eyes Closed Bodyweight Squat on
3 5 00:30 Superset: #5 and #6 the ball while pushing the knees out and hips back. Keep the chest tall without pulling WATCH
BOSU Ball
the head up.
Exercise #6: Single Leg Bent Over Row and RDL Each rep includes 1 rdl and 2 rows therefor each set per side will be a total of 3 rdl's
3 3 00:45 Superset: #5 and #6 WATCH
Combo with Kettlebells or Dumbbells Superset 3 and 6 rows.
Exercise #7: Jump Rope Barefoot Normal Speed 2-3 100 00:45 No Superset Over time, increase the speed as you build up strength in your feet and ankles See Notes

All movements should be performed barefoot or in socks that don't cram the toes, or in the most minimalist shoes you can find. It's also recommended to wear barefoot or minimalist shoes as your main shoe and avoid shoes with

INTENSE WORKOUT #5

Alignment, and Posture
Exercise #2: Single Leg Medicine Ball Chest Pass

3 7 00:30 Superset: #1 and #2 Perform 7 passes on each leg (14 total per set). WATCH
(use partner or wall)
Exercise #3: Single Leg Barbell Good Mornings 3 4-5 00:45 Superset: #3 and #4 This is a difficult movement and the empty bar will suffice for most. WATCH
Exercise #4: Single Leg Box Jump Overs with

3 3 00:30 Superset: #3 and #4 Perform 3 reps on each side (6 total per set). WATCH
Stabilization
Exercise #5: Single Leg Swaps 3 4-8 00:30 Superset: #5 and #6 Perform 10 swaps per leg per set (5 swaps on each side of the body). WATCH
Exercise #6: Eyes Closed Goblet Squat (focus on Use a light weight and focus on technique keeping the hips back, knees out, and feet
activating feet) actively gripping the floor. Make sure toes are straight.
Exercise #7: Jump Rope Barefoot Speed Style (max

3 1 (00:15) 00:30 No Superset Over time, increase the speed as you build up strength in your feet and ankles See Notes
jumps in 15 seconds) Rest: 30 seconds


INTENSE WORKOUT #6
Hold each repetition for 10 seconds. Try to stay as stationary as possible. The key is
not letting the non-working leg touch throughout. If necessary bounce around on the
Exercise #1: Single Leg Hop and Hold Eyes Closed 3 3 00:30 Superset: #1 and #2 WATCH
planted leg to find your balance but do not touch the other food to the floor at any time
or you eliminate the tension on the ankles and feet.
Exercise #2: Rapid Single Leg Swaps 3 10 00:30 Superset: #1 and #2 Perform 10 swaps per leg (5 on each side of the leg) per set. WATCH
Exercise #3: Single Leg Stand on BOSU Ball 3 1 (00:30) 00:30 Superset: #3 and #4 See Video Tutorial WATCH
Contour your feet to the outer portion of the ball. Hold the bottom position for 3-5
Exercise #4: Dumbbell RDL's on BOSU Ball 2 7 00:30 Superset: #3 and #4 WATCH
seconds.
Exercise #5: Partner Perturbation Lunge 2-3 1 (00:30) 00:45 Superset: #5 and #6 Hold the bottom position for 30 seconds with partner tapping unpredictably. WATCH
Exercise #6: Single Leg Overhead Press with

2-3 4 00:45 Superset: #5 and #6 Perform 4 reps on each leg (8 reps total per set). WATCH
Dumbbells or Kettlebells
Exercise #7: Single Leg Jump Rope Barefoot (30 Jump rope on one leg for 30 jumps then switch sides; over time, increase the speed
3 30 00:30 No Superset See Notes
repetitions per leg) as you build up strength in your feet and ankles

All movements including basic strength training exercises (squats, presses, deadlifts, etc.) should be performed barefoot or in socks that don't cram the toes, or in the most minimalist shoes you can find. It's also recommended to
wear barefoot or minimalist shoes as your main shoe and avoid shoes with thick soles and stiff uppers. Finally, walking around the house barefoot as much as possible with proper foot activation is extremely helpful particularly
when combined with this training regime.

L
IGHT
3L
IGHTWORKOUT
S
LIGHT WORKOUT #1
IN-HOME FOOT AND ANKLE ACTIVATION (LIGHT/MODERATE INTENSITY)
Exercise #1: Toe Curls 3 10 00:30 Superset: #1 and #2 Each rep is up and down (perform 10 reps like this) WATCH
Exercise #2: Ankle Pushouts (45 seconds) 3 1 (00:45) 00:30 Superset: #1 and #2 Perform reps for 45 seconds holding each at least 3 seconds in the push-out position. WATCH
Exercise #3: Single Leg Stand on Carpet or Mat (45

3 1 (00:45) 00:30 Superset: #3, #4, #5 See Video Tutorial WATCH
sec each leg)
Exercise #4: Inline Toe Touch Stride Hold (45 sec

each)
Exercise #5: Single Leg March and Hold 3 8 00:30 Superset: #3, #4, #5 Perform 4 holds on each leg (5 seconds each) for a total of 8 reps per set. WATCH
Exercise #6: Walk Barefoot 10-15 minutes (in house

1 1 (15:00) 00:30 No Superset As you progress aim for a walking speed of 4.0-5.0 and an incline of 2.5-10.0 See Notes
or at gym)
LIGHT WORKOUT #1 NOTES

Today's workout can be performed at your house or gym. Little to no equipment is needed other than bodyweight and a slightly open area to move. For all movements focus on proper foot positioning and activation. This includes
pushing the ankles outwards, toes straight, toes spread (not crammed together, especially the big toe), moderately high foot arch, and feet gripping hard into the floor. Also keep perfect spinal alignment and tall posture.

LIGHT WORKOUT #2
Exercise #1: Single Leg Stand with Eyes Closed and Arms 1 (00:30) -
3 00:30 Superset: #1 and #2 See Video Tutorial WATCH
Overhead each leg
Exercise #2: Ankle Pushouts 2 10 00:30 Superset: #1 and #2 Hold each push-out for 5-10 seconds before relaxing, then repeat. WATCH
Exercise #3: Eyes Closed Eccentric Isometric Bodyweight

3 4-5 00:30 Superset: #3, #4, #5 See Video Tutorial WATCH
Lunges (perform with arms overhead if capable)
Exercise #4 :In-Line Toe Touch Stride Hold with Eyes

Closed on Bed or Pillow
Focus on screwing your feet into the ground while keeping them straight and
Exercise #5: Eyes Closed Bodyweight Squats (focus on
3 5 00:30 Superset: #3, #4, #5 most of the weight on the outer portion of the feet. Keep knees out and hips WATCH
activating feet)
back, using perfect posture.
Exercise #6: Walk Barefoot 10-15 minutes (in house or at

gym)


LIGHT WORKOUT #3
Exercise #1: Toe Curls 2 10 00:15 Superset: #1 and #2 Each rep is up and down (perform 10 reps like this) WATCH
Perform only 1 rep but push out against the outer portion of the ankles with hard
Exercise #2: Ankle Pushouts 3 1 (01:00) 00:30 Superset: #1 and #2 WATCH
tension while keeping all of the toes in contact with the floor.

Alignment, and Posture Superset 2
Exercise #4: Single Leg Stand with Partner Use swiss ball as shown in the video or you can have your partner stand in back of
3 1 (00:30) 00:30 Superset: #3 and #4 WATCH
Perturbation Superset 2 you and tap your upper torso in an unpredictable fashion.
Exercise #5: Single Leg Stand on Bed or Soft Pillow 3 1 (00:45) 00:30 Superset: #5, #6, #7 See Video Tutorial WATCH
Exercise #6: Bodyweight Squats with Eyes Closed Hold each for 5 seconds at the bottom. Push the knees out, butt out, chest high,
2 5 00:30 Superset: #5, #6, #7 See Notes
(focus on foot activation and alignment) head neutral. Keep feet straight.
Exercise #7: Bodyweight Donkey Calve Raise (on

2 12 00:30 Superset: #5, #6, #7 See Video Tutorial WATCH
stair and focus on the stretched position)
Exercise #6: Walk Barefoot 10-15 minutes (in house

or at gym)


GENERAL
1GENERALWORKOUT
DR.J
OELSEEDMAN
GENERAL WORKOUT
GENERAL FOOT & ANKLE ACTIVATION ROUTINE FOR THOSE WITHOUT SIGNIFICANT FOOT AND ANKLE DEFICIENCIES
10 swaps
Perform 10 swaps total per side (5 on each side of leg) then switch leg positions
Exercise #1: Single Leg Swap with Kettlebell 3 then switch 00:30 Superset: #1 and #2 WATCH
(other leg in front)
legs
30 seconds
Exercise #2: Single Leg Stand on BOSU Ball 3 00:30 Superset: #1 and #2 Keep core braced and place more pressure on outside of foot WATCH
per leg
Exercise #3: In-Line Toe Touch Stride Hold with 30 seconds Make sure both feet are perfectly straight and in-line with each other. Have slight
Eyes Closed per leg forward lean for balance
Exercise #4: Single Leg Non-Supported Calve Raise 2 10 00:30 Superset: #3 and #4 Try to pause in the top position to squeeze calves then lower slowly WATCH
10 swaps
Perform 10 swaps total per side (5 on each side of leg) then switch leg positions
Exercise #5: Single Leg RDL and Swap 2 then switch 00:45 Superset: #5 and #6 WATCH
(other leg in front)
legs
Push knees apart and have butt out with more weight on the outside of the ankles.
Exercise #6: Eccentric Isometric Goblet Squat 2 5 00:45 Superset: #5 and #6 WATCH
Pause 3-5 seconds at bottom with braced core
GENERAL WORKOUT NOTES

This represents a standard but very effective foot and ankle workout routine for any and all foot issues. If you’re only going to perform one strengthening routine for your feet and ankles and don’t feel the personal need perform an
in depth program then this workout is ideal. In addition this specific routine will work for all individuals regardless of the manner of foot and ankle deficiency. However it’s designed more so for those who don’t display significant
levels of pronation or supination but desire general improvements in foot and ankle mechanics.

DAI
LY
1DAI
LYWORKOUT
DR.J
OELSEEDMAN
DAILY ACTIVATION
DAILY ACTIVATION ROUTINE (PERFORM ANY COMBINATION OF THESE DRILLS SEVERAL TIMES THROUGHOUT THE DAY TO IMPROVE FOOT AND ANKLE MECHANICS)
30 sec per
Exercise #1: Single Leg Stand with Eyes Closed 2 00:15 Superset: #1 and #2 Brace core and keep both feet straight and in-line with each other WATCH
leg
12 in each
Exercise #2: Toe Curls 2 00:15 Superset: #1 and #2 Hold each position 2-3 seconds. Have more pressure on outside of ankles WATCH
direction
Exercise #3: Inline Toe Touch Stride Hold with Eyes 30 sec per
2 00:15 Superset: #3 and #4 Make sure both feet are in-line with each other and pointed straight ahead WATCH
Closed side
Exercise #4: Ankle Push-Outs 2 60 seconds 00:15 Superset: #3 and #4 (only for those who fall under the pronation classification) WATCH
12 in each
Exercise #5: Heel and Toe Raise with Bodyweight 2 00:30 Superset: #5 and #6 Hold each position 2-3 seconds and squeeze WATCH
direction
Keep shoulders pinned back throughout with chest out and back heel up towards
Exercise #6: Single Leg RDL on Soft Surface With
2 5 00:45 Superset: #5 and #6 ceiling Perform with same mechanics as if you were holding a weight as shown in WATCH
No Weight
video
Focus on keeping feet and ankle properly aligned throughout with most of the weight
Exercise #7: Bodyweight Eccentric Isometric Squats 2 5 00:45 No Superset on the outside of the foot and ankle. Keep feet screwed into the floor and relatively WATCH
straight. Perform with no weight other than bodyweight or light kettlebell.
Exercise #8: Walk Barefoot for Several Minutes

1 1 05:00-15:00 No Superset Focus on posture, body alignment and foot and ankle activation. See Notes
Focusing on Foot and Toe Activation
DAILY ACTIVATION NOTES

This is a daily activation protocol that can be performed at your house or office. Little to no equipment is needed other than bodyweight and a slightly open area to move. For all movements focus on proper foot positioning and
activation. This includes pushing the ankles outwards, toes straight, toes spread (not crammed together, especially the big toe), moderately high foot arch, and feet gripping hard into the floor. Also keep perfect spinal alignment and
tall posture.
Not all of these exercises need to be performed at once during the day. You can perform one or several of them but the goal is to at least complete the entire workout by the end of the day (accumulate all total sets for all
movements) on most days of the week. These can be performed in the office, at home, or any location and can be performed as frequently as possible particularly for those with significant foot and ankle issues.

PRONAT
ION
1PRONAT
ION WORKOUT
DR.J
OELSEEDMAN
PRONATION WORKOUT
INTENSE FOOT AND ANKLE ACTIVATION FOR INDIVIDUALS WITH FLAT FEET, PRONATION, AND EVERSION
Focus on pushing all the weight to the outside of the feet while still keeping the base
Exercise #1: Ankle Pushouts 3 60 sec 00:30 Superset: #1 and #2 WATCH
of the big toe in contact with the floor
Exercise #2: Single Leg Stand with Contralateral 30 sec per Load opposite arm and leg. If standing on left leg hold kettlebell in right hand as
Loading side shown in the video
12 in each Keep weight on the outside of the feet and ankles while keeping feet straight
Exercise #3: Toe Curls 2 00:30 Superset: #3 and #4 WATCH
direction throughout
10 swaps
Maintain slight forward lean throughout to keep hips pushed back. Perform 10 swaps
Exercise #4: Lunge with Kettlebell Swap 2 (5 on each 00:45 Superset: #3 and #4 WATCH
total per side (5 on each side of leg) then switch leg positions (other leg in front)
side of leg)
Have the band or cable anchored from the opposite side of the body from where the
Exercise #5: Single Leg Pallof Press with
3 5 00:30 Superset: #5 and #6 single leg stand occurs (variation shown in the video). In other words if you're WATCH
Contralateral Loading (see note)
standing on your right leg have the band anchored on the left side of your body
Exercise #6: Standing Heel and Toe Raises Squeeze and pause in both contracted positions. Use only bodyweight and maintain
(Unsupported and Bodyweight only) slight forward lean and hip hinge throughout to keep balance
Hold the stretched position for 3-5 seconds before driving to the top. Do not let the
Exercise #7: Single Leg RDL on Soft Surface 2 5 00:45 Superset: #7 and #8 back leg touch the floor throughout the duration of the set as this eliminates the WATCH
balance component
Have inside of foot hanging off the ledge as shown in video. To keep balance push
Exercise #8: Single Leg Ledge Stand 2 30 sec 00:30 Superset: #7 and #8 WATCH
weight to the outside of the feet
PRONATION WORKOUT NOTES

This workout is only intended for individuals who suffer with pronation, flat feet, or fallen arches which represent the most common foot and ankle deficiencies. For all movements focus on proper foot positioning and activation. This
includes pushing the ankles outwards, toes straight, toes spread (not crammed together, especially the big toe), moderately high foot arch, and feet gripping hard into the floor. Also keep perfect spinal alignment and tall posture.
This routine can be performed before, during, or after training sessions or simply stand alone as it's own workout for the day.
space. These can be performed in the office, at home, or any location several times throughout the day. All movements should be performed barefoot or in socks that don't cram the toes, or in the most minimalist shoes you can
find. It's also recommended wearing barefoot or minimalist shoes as your main shoe and avoid shoes with thick soles and stiff uppers. Finally, walking around the house barefoot as much as possible with proper foot activation is
extremely helpful particularly when combined with this training regime.

SUPI
NAT
ION
1SUPI
NAT
ION WORKOUT
ADVANCED
DR.J
OELSEEDMAN
SUPINATION WORKOUT
INTENSE FOOT AND ANKLE ACTIVATION FOR SUPINATION, INVERSION AND HIGH ARCHES
Exercise #1: Eyes Closed Single Leg Stand with 30 seconds Perform a standard single leg stand with eyes closed but have arms in overhead position
Arms in Overhead Position per leg throughout
Make sure both feet are in-line with each other and pointed perfectly straight ahead. Have
10 swaps then
Exercise #2: Toe Touch Stride Hold with Swap 2 00:30 Superset: #1 and #2 slight forward lean throughout. Perform 10 swaps total per side (5 on each side of leg) WATCH
switch legs
then switch leg positions (other leg in front)
Exercise #3: Single Leg Stand with Ipsilateral Load same arm and leg (i.e. if standing on left leg hold kettlebell in left hand). Video
Loading shows contralateral variation so perform with opposite loading of what's shown
Exercise #4: Bulgarian Squat with Kettlebell 10 swaps then Keep tight core throughout and sit back onto back leg slightly to allow hips to settle back.
Swap switch legs Have slight forward lean throughout
Exercise #5: Single Leg Stand with Partner Have partner gently tap stability ball and gradually increase tap intensity as you adapt to
Perturbation with Stability Ball the movement.
Have the band or cable anchored from the same side of the body from where the single
Exercise #6: Single Leg Pallof Press 2 5 00:45 Superset: #5 and #6 leg stand occurs (opposite of the variation shown in the video). In other words if you're WATCH
standing on your right leg have the band anchored on the right side of your body
Stand so the outer portion of the foot is towards the decline of the hill. This is the opposite
Exercise #7: Single Leg Angled Hill Stand 2 30 seconds 00:45 Superset: #7 and #8 WATCH
of what is shown in the video as the video demonstrates the variation for pronators
Exercise #8: Single Leg Ledge Stand 2 30 seconds 00:30 Superset: #7 and #8 Have the outer/lateral half of the foot hanging off the ledge (opposite of video) WATCH
SUPINATION WORKOUT NOTES

This workout is only intended for individuals who suffer with extreme ankle supination, inversion, or overly high arches. However this is a more rare condition. For all movements focus on proper foot positioning and activation. This
includes pushing the ankles outwards, toes straight, toes spread (not crammed together, especially the big toe), moderately high foot arch, and feet gripping hard into the floor. Also keep perfect spinal alignment and tall posture.
This routine can be performed before, during, or after training sessions or simply stand alone as it's own workout for the day.
It's also best to perform basic foot movements and drills such as single leg stand variations (eyes closed preferable), shin/toe raises, toe curls, in-line toe touch stride hold, and any other drill that requires no equipment and little
space. These can be performed in the office, at home, or any location several times throughout the day. All movements should be performed barefoot or in socks that don't cram the toes, or in the most minimalist shoes you can find.
It's also recommended wearing barefoot or minimalist shoes as your main shoe and avoid shoes with thick soles and stiff uppers. Finally, walking around the house barefoot as much as possible with proper foot activation is
extremely helpful particularly when combined with this training regime.

CARDI
O
BAREFOOTCARDI
O WORKOUT
DR.J
OELSEEDMAN
BAREFOOT CARDIO
ACTIVE REST AND RECOVERY FOR FEET AND ANKLES
Walk barefoot for 10-15 minutes (in house or at gym; speed 3.5-5.0 and incline of 2.5-10.0)
BAREFOOT CARDIO NOTES
This active rest can be performed before or after a workout as well as on an off day for active recovery.

T
RACKI
NG
2PROGRAM L
OGS
DR.J
OELSEEDMAN
WORKOUT LOG
EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

WORKOUT LOG
EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

REFERENCES
1. Altman, A.R. and I.S. Davis, Barefoot running: biomechanics and implications for
running injuries. Curr Sports Med Rep, 2012. 11(5): p. 244-50.
2. Fredericks, W., et al., Lower extremity biomechanical relationships with different speeds
in traditional, minimalist, and barefoot footwear. J Sports Sci Med, 2015. 14(2): p. 276-
83.
3. Goldmann, J.P. and G.P. Bruggemann, The potential of human toe flexor muscles to
produce force. J Anat, 2012. 221(2): p. 187-94.
4. Goldmann, J.P., et al., The potential of toe flexor muscles to enhance performance. J
Sports Sci, 2013. 31(4): p. 424-33.
5. Hall, J.P., et al., The biomechanical differences between barefoot and shod distance
running: a systematic review and preliminary meta-analysis. Sports Med, 2013. 43(12):
p. 1335-53.
6. Khowailed, I.A., et al., Six Weeks Habituation of Simulated Barefoot Running Induces
Neuromuscular Adaptations and Changes in Foot Strike Patterns in Female Runners.
Med Sci Monit, 2015. 21: p. 2021-30.
7. Kim, K.M., et al., Relationships between self-reported ankle function and modulation of
Hoffmann reflex in patients with chronic ankle instability. Phys Ther Sport, 2015.
8. Mullen, S., et al., Barefoot Running: The Effects of an 8-Week Barefoot Training
Program. Orthop J Sports Med, 2014. 2(3): p. 2325967114525582.
9. Rixe, J.A., R.A. Gallo, and M.L. Silvis, The barefoot debate: can minimalist shoes
reduce running-related injuries? Curr Sports Med Rep, 2012. 11(3): p. 160-5.
10. Simonsen, E.B., Contributions to the understanding of gait control. Dan Med J, 2014.
61(4): p. B4823.
11. Simonsen, E.B., et al., Interindividual differences in H reflex modulation during normal
walking. Exp Brain Res, 2002. 142(1): p. 108-15.
12. Smith, B.S., et al., Effects of wearing athletic shoes, five-toed shoes, and standing
barefoot on balance performance in young adults. Int J Sports Phys Ther, 2015. 10(1): p.
69-74.
13. Squadrone, R. and C. Gallozzi, Biomechanical and physiological comparison of barefoot

and two shod conditions in experienced barefoot runners. J Sports Med Phys Fitness,
2009. 49(1): p. 6-13.

REFERENCES
14. Squadrone, R., et al., Acute effect of different minimalist shoes on foot strike pattern and
kinematics in rearfoot strikers during running. J Sports Sci, 2015. 33(11): p. 1196-204.
15. Tam, N., R. Tucker, and J.L. Astephen Wilson, Individual Responses to a Barefoot
Running Program: Insight Into Risk of Injury. Am J Sports Med, 2016. 44 (3): p. 777-84.

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ADVANCEDHUMANPERFORMANCE

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

REFERENCES ..................................................................................................................... 101

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

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FEET AND ANKLES AFFECT EVERYTHING

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compromised. This is something I refer to as “pseudo arthrokinematic manipulation”. It may

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Teaching someone how to

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On a similar note, the ability to

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

STRETCHING VS. ACTIVATION

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WHAT ABOUT SHOES?

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

BAREFOOT AND MINIMALIST TRAINING

Competitive athletes including

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

THE RIGHT BAREFOOT SHOE

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SKIN-RELATED ISSUE OF THE FEET

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LADIES AND GENTLEMEN: ATTENTION

ISN’T CALVE TRAINING ENOUGH?

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FOOT & ANKLE ACTIVATION: THE IMPACT ON HYPERTROPHY

PROPER FOOT MECHANICS DURING UPPER BODY MOVEMENTS

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

FLAT FOOT SYNDROME AND MISDIAGNOSIS

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

FOOT AND ANKLE MECHANICS IN REGARDS TO SQUAT DEPTH

LONG DISTANCE RUNNING

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

accumulated over weeks,

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

PASSIVE VS. ACTIVE FOOT ACTIVATION

Active foot mechanics should be incorporated on a majority of physical activities and

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN

COMMON DEFICIENCIES IN THE ANKLES AND FEET

ANKLE AND FOOT PRONATION

Besides appearing very

FOOT & ANKLE TRAINING MANUAL | DR. JOEL SEEDMAN