Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Thread Tools Display Modes
Old 12-04-2008, 02:25 PM   #11
Steven Low
Super Moderator
Join Date: Mar 2007
Posts: 3,091

Originally Posted by Donald Lee View Post
You could try the stretch with your foot hanging off the edge of a curb. I was doing this two days ago, as I locked myself out of my car after a workout and had nothing else to do. The slipping off the wall issue is not there with this version.

I did it both standing and leaning against my car. Both worked very well.
She did.. off a step and against a wall.
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 12-04-2008, 03:24 PM   #12
Ken Urakawa
Ken Urakawa's Avatar
Join Date: Oct 2006
Location: Chandler, AZ
Posts: 206

FWIW, I use a billiard ball for calf work. The tennis balls are just too squishy, and don't dig in there enough. Golf balls are a little too small. And I didn't have a lacrosse ball laying around...

There are some active ROM stretches against the wall that I've used in the past, I think I got them from the NASM bag o' tricks. I'll see if I can dig them up later.
Ken Urakawa is offline   Reply With Quote
Old 12-04-2008, 05:11 PM   #13
Emily Mattes
Senior Member
Join Date: Jul 2008
Posts: 727

That would be great Ken, thanks.

Garrett, I think you might have me confused with Rachel!
Emily Mattes is offline   Reply With Quote
Old 12-04-2008, 05:13 PM   #14
Garrett Smith
Senior Member
Garrett Smith's Avatar
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368

Oh, my bad. Apologies.
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-30-2008, 05:49 AM   #15
Allen Yeh
Senior Member
Allen Yeh's Avatar
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

Bumping this thread with this:


It's been almost a month have you made any progress with your ankles?
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 12-30-2008, 06:33 AM   #16
Garrett Smith
Senior Member
Garrett Smith's Avatar
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368

Nice post, Allen.

Emily and Chris, if you do truly have an anatomical issue in the ankle and you want to do OL a lot, you may need to stick with higher-heeled OL shoes, front squats, and box back squats (to a depth that your ankle flexibility allows good form, if the high heeled OL shoes don't let you back squat normally).
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 12-30-2008, 09:49 AM   #17
Emil Nielsen
New Member
Join Date: Aug 2008
Posts: 7
Default Barefoot Science

I can only say one thing get some barefoot science soles.

I have a Thread regarding Squat Depth with my hips hurting and ankles refusing to go anywhere. I had tried everything and used the advice i got from people and none of it worked. It still hurted like **** when i squatted down. So it just gave up and dropped it. I then brought the soles and gave them a try and now there is no pain at all in my hips and my ankles has opened up. Im only using level 2 of the implants you put in the sole.

I had worked the squat for a year or so and starting to feel a bit deformed No matter what I did nothing helped (mobilty and flexibility stuff) Im litteraly a enclopedia of t-nation mobility articles) And then im change soles in my shoes and after a month it just stopped. Im still not mobile enough to squat all the way down. But now its just stretching and using the advices i got in my previous post.
Emil Nielsen is offline   Reply With Quote
Old 12-30-2008, 12:32 PM   #18
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 593

For myself and the kids I coach I generally do this in our WU/joint mobility/prevention:

Heel toe raises. On ground if we can't get access to doing them on the beams ( forefoot on beam, heels off ). We 10 feet together, heels together toes out, toes together heels out, 10 on each foot with the other leg in the air.

Sometimes we do heel to toe walks if we have room. We also practice walking on the foot on the outside edge for say 20-40 feet and walking on the inside of the foot. Then we roll our foot from outside to inside and back 15x.

We generally do foot circles both ways 10x.

We hop 40 feet across lines on the floor side to side with the arm circling backwards. This is coordination and warmup for the next drill. Small hops building strength for the next drill which is hopping on one foot for distance. Depending on the height of the gymnast, it's good to do 6 hops across the floor, maybe 7 or 5. We do 1 or 2 passes of these on each foot. Very important to build up that ankle strength for tumbling and vault.

Also bare in mind, that for the last 30 years, I've probably been barefoot 75% of that time or more. I never liked shoes or socks. I wear sandals when I have to outside if it's cold ( cold feet on concrete or asphalt is bad because it sucks away your body heat ) and I've been lucky as a gym coach to generally be bare foot when I'm coaching though I have worked other jobs at the same time requiring shoes or dress shoes.

My ankles are probably very mobile but weaker than I would prefer since doing the one foot bounds for distance usually show they are weak. I've also rolled my ankles tumbling a lot which is common for gymnasts and this has required time off from doing stuff on feet and landings.
Blair Lowe is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 09:47 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator