Rowing Screens: The Ankle
Here is an easy to do screen for your ankles. This can be done alone, or in a group setting. All you need is a wall. Conduct the screen with or without shoes. With your foot a fist length away from a wall, kneel and drive your knee towards the wall without allowing your heel to rise from the floor. If your heel stays down, your knee and arch don't collapse, and you touch the wall, you have 40-45 degrees of ankle dorsiflexion (the recommended amount for rowers).
If you pass the screen MOVE ON, your ankles aren’t your limiting factor.
If you fail the screen spend some time working on your ankles and see if it makes a difference!
How do your ankles look? Did you pass?
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Blake Gourley holds a Masters of Science in Sports Performance Training and has over 12+ years of experience working with rowers. Read more