21/07/2026
Is Your Ankle Costing You Speed? 👣⚡
Have you ever asked the question:
“Can my ankle actually produce the movement I’m asking it to?”
Your ankles are the first point of contact with the ground.
If they don’t move well…
➡️ force can’t be absorbed efficiently.
➡️ force can’t be redirected efficiently.
➡️ force can’t be produced efficiently.
That affects almost everything in sport:
✅ Sprint acceleration
✅ Top-end speed
✅ Jump performance
✅ Landing mechanics
✅ Change of direction
✅ Deceleration ability
✅ Balance and stability
That’s why we start with assessment—not guesswork.
The 3 Simple Tests
🔹 1. Weight-Bearing Lunge Test
Measures ankle dorsiflexion.
Limited dorsiflexion has been associated with altered squat mechanics, reduced landing quality, and compensatory movement strategies that may increase loading elsewhere in the kinetic chain.
🔹 2. Single-Leg Balance
Assesses your ability to control the ankle, foot and hip while maintaining posture.
Good balance reflects effective neuromuscular control—an important quality for reducing unnecessary movement during running and cutting.
🔹 3. Single-Leg Hop & Stick
Tests dynamic control.
This is where athletes demonstrate whether they can absorb force, stabilise quickly and maintain alignment after landing.
Poor control here often shows up long before it appears during competition.
Remember…
These aren’t “pass or fail” tests.
They’re baseline assessments.
They help identify:
• Mobility restrictions
• Stability deficits
• Side-to-side asymmetries
• Movement quality issues
Once you know where the limitations are, your training can become far more targeted.
In Strength & Conditioning, assessment drives programming.
We don’t chase exercises.
We identify the limiting factor, then progressively improve it through appropriate loading, mobility, strength, plyometrics and sprint progressions.
Because better movement creates better performance.
Save this post, test yourself, record your results, and retest in 4 weeks.
Progress starts with measuring.
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📚 Evidence-based note: These screening tests help identify movement characteristics and potential areas for improvement. They are performance assessments—not diagnostic tools. If you experience pain, significant swelling, or persistent symptoms, consult an appropriately qualified healthcare professional.
