Ankle Strength and Mobility

Ankle Strength & Mobility

About the Program:

our ankles are the foundation of bike control—absorbing impact, maintaining balance, and transmitting power from your legs to the pedals. Weak or stiff ankles can limit performance, reduce cornering stability, and increase the risk of overuse injuries or crashes. This program is designed to restore strength, range of motion, and responsiveness so your lower legs can handle the demands of every trail.

Across three focused sessions, you’ll progress through strength, plyometric, and mobility phases. Exercises like 7-Way Ankle Bands, Calf Raises, and Ankle Bounds build the stabilizing strength needed for pedal control and terrain adaptation. Dynamic drills such as Jump Rope and Side-Straddle Jumps develop reactivity and proprioception—your body’s ability to sense and respond instantly to changing surfaces. Finally, targeted mobility work with Foam Rolling, Calf Stretches, and Half-Kneeling Dorsiflexion restores motion at the ankle joint, improving pedal stroke efficiency and reducing stress on the knees and hips.

This program can be performed two to three times per week, either as a warm-up, accessory block, or recovery session. Consistent training will help you corner with greater precision, absorb impact more efficiently, and maintain better traction and control on technical terrain.

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app

Learn how you'll train on the Bridge app!