Train THIS to Become SPRINGY – “Ankle Stiffness” Explained
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January 28, 2026
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"Harmony in Every Heartbeat
Shop my favourite jump rope: https://www.crossrope.com/bioneer8 Save 15% with promo code: BIONEER My eBook and training …
source
Shop my favourite jump rope: https://www.crossrope.com/bioneer8
Save 15% with promo code: BIONEER
My eBook and training program: https://www.thebioneer.com/product/sft2/
I love this channel so much! it's unbelievable a video as good as this has so little views (in comparison to subscribers!)
Do you recommend barefoot shoes?
Paying attention now I appear to have done something to my left foot.
❤❤❤
I see so many athletes at the end of their careers with absolutely destroyed knees who can barely walk
Is there a way to mitigate impact on the knees for this sort of training? Or is there a way to help protect the knees in this sort of training in general, or even strengthen them
If i was on my way to work and i seen him jumping over a bin ide look the other way and hope he doesnt come after me like a wild dog
Do calf raises count as a way of training ankle stiffness?
I think ill give some of these a try during my active recovery days. Im back on my marathon training schedule and this seems a good way to keep from rolling my ankle (it happens to me a lot😅)
I'm currently training a Cricket Academy player and we're moving onto ankle stiffness for backfoot bowling, what timing on this video, soaking up any extra knowledge I can find to add to my arsenal. Thank you!
Informative as always.💗
This is my least favorite conspiracy guys. The Matt Walsh types. Arrogant, boastful, prideful, and armed with enough information and condescension to get under your skin and claim a victory due to your irritation.
See i thought truck pushing was how you get cars that don't start on a trailer.
hey bioneer, i’m a highschool track athlete doing the 800m and 1500m mostly i’m 5’9 120lbs very skinny and i wanna start weight training in a functional way that will benefit me like you do. i’m so lost on programs/splits and everything i need to do what do you recommend?
any chance of training stiffness, without bulkiness? without that ugly gym calf look, bulky and pretty much overblown useless muscle size?
What about skipping? That seems like a great combination of many of these techniques and fits into your motionpunk ethos as a way to inject play into basic movement.
Watching you for around 2-3 years and your videos are always so good and useful. Thank you, Bioneer
theres at least 1 million exercises on this channel alone. do I just quit my 5 jobs and abandon my 10 wives and 20 children to a different exercise each minute of of the day?
I progressed from 50kgs calf hops with no knee bending to 85kgs for sets of 25… Sprinting was then a floating experience.
Another excellent video! I do think I have been desperately needing to incorporate some jump rope into my routine to help with ankle stiffness. Especially since I've sprained and twisted then a lot in the past
Love this channel
I do train this every time I train.
For me it has more to do with injury prevention, which is of course also athletic development, but at a lower level.
I hope to get to sprints and bounds at dine point in the har future, but I'm easy too fragile for that now😊
One of the most basic things is standing on one leg and closing your eyes. Because you can't see all the stabilising muscles in your ankle work really hard. Beginners can only last a few seconds. Used in many sports to help prevent you rolling your ankle spraining or breaking it. Easy to do to 👍🏽
After years of neglect I’m working out again. Your videos have been great help with figuring out what I need to do. I have already made some progress. Thank you.
I like the thought of this in relation to bicycle trials riding. (Basically bike parkour).
I like the deep dives, but love the quick and to it. Thanks!
As a jumper in track and field, we would do something called static hurdle jumps. Standing on the base rung of a hurdle, we would practice taking off from that static position over the hurdle. After a good warm up, we would then do these in succession, landing on another hurdle rung from jumping off the first, and rolling immediately into the next jump.
While this is obviously not a beginner exercise, it is a good next level step. Beyond that, the concept could be applied to a softer example. Like, you could choose a smaller obstacle to jump, or just jump over something in your mind.
At any level, this exercise does wonders for this specific training. Not merely with just the actual jumping, but also with the landing. By keeping tension while in flight, landing properly can target the concentric movement as well. This is further amplified when performing the successive jump version.
please dive deep into wrist training
Hey very informative video!
I do the physical prep of a basketball team, and I try to do lot of ankles plyo (mostly small jumps without bending the knees and trying to minimize the contact time) to make them jump higher, and it works!
For endurance runners, it is very useful too to reduce the cost of running and thus make the performance better!
Thanks for all the vids, I am crurently doing a master degree in sport science in Lausanne Switzerland and the topics of your videos are very often very close to the newest studies and interests in the domain. Always very informative, thx!
👍🏻👍🏻👍🏻
He didn't even go right over it. Camera trick 😅
Another great way to train it is by learning Kopac dancing!!!
perfect timing ( again ) cause im thinking of a way to take my leg seriously , life long parkour fan and your video came up with ( new knowledge unlocked ) for exactly what it needs to describe what i ve been trying to find . Happy monday bro , and for those who are storror fan 🥳
Does forefoot striking a 5k improve ankle stiffness?
As an older person, 60+, who has had significant lower calf/upper achilles issues, for decades (with numerous tears/strains), your training is compatible also for near passive training.
Your channel, along with a couple of others have allowed me to understand the best techniques to adapt, to my own requirements. I have been working hard on developing the deep squat, as I've also had life-long knee limitations (dislocated one of my patellas 5 times. Not for a quarter of a century, though), from overly loose ligaments & tendons (a family trait, I'm afraid). I can now squat for a couple of minutes at a time, & stand, with decreasing pain. This is stretching my calf/tendon area, increasing circulation, & aiding in their repair even further.
Playing golf, for the walking, & my work has increased my knees to the point they are the strongest they have ever been.
Who knows, I may be back to running, at some point, which I haven't done, since my cricketing days. Also, in the 1990s.
You do great videos, that are easy for a novice to follow & adapt. Thanks. 👍