Ankle & Knee Elasticity · Mini Hurdles
From stationary position
This is a progression constraint of an existing setup, not a separate exercise with a new photo.
Your exercise in three steps
Ankle & Knee Elasticity · From stationary position
Context photo; the steps describe this exercise.
Three vector instruction panels for offline use. The reference photograph is not included.
Base skill reference, not an exact illustration of this individual progression.
Practical on-court execution
Starting coaching cues to adapt for player level, squad size and readiness.
Technical / tactical target
Prepare lower-leg spring and knee tracking for short contacts.
Court and equipment
Mark a flat non-slip lane; start without obstacles.
Use low hurdles and stable landings; remove hurdles if foot contact is poor.
Progressive steps
- Rehearse quiet two-foot landing with knees following toes.
- Perform short low-amplitude ankle pulses with full balance.
- Add a single controlled lateral displacement and stable stop.
From stationary position
Begin without movement. Confirm technique before introducing speed.
No separately verified photograph exists for this constraint. See the parent setup reference image.
2–3 sets × 6–8 contacts with recovery.
Ankles absorb, knees do not collapse inward.
Skip impact progressions when soreness or pain is present.