Ankle Dorsiflexion (Wall)
How to Do It
Half-kneeling or staggered stance facing a wall, front foot a few inches away. Keeping the heel flat, drive the front knee forward over the toes toward the wall without the heel lifting. Touch the knee to the wall if able, then return. Move the foot back to progress. Reps per side.
Why It Works
Improves ankle dorsiflexion by repeatedly loading the joint into flexion with the heel anchored, lengthening the calf and improving the talus glide that limits squat and stride depth when restricted.
Hockey Transfer
Restores the ankle flexion needed for a deep, knee-bent skating stance and a deep squat; adequate dorsiflexion lets the knee track forward for powerful push-off without compensating elsewhere.
Coaching Cues
- "Heel stays glued down"
- "knee tracks over the toes"
- "small steps back to progress"
Common Mistakes
Heel lifting; knee caving inward; foot rolling to the inside
Progression / Regression
move foot farther from wall / add light load
foot closer to wall, smaller range
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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