The Foot Fix
Brad Becca
Field Sports, Power Sports , Multi-sport, Youth Sports, SpeedThe Foot Fix is an 8-week program designed to Transform your Foundation and unleash your full potential!
Despite the vital role that the foot and ankle play, they are often overlooked and neglected in training. Research has shown that a weak and unstable foot and ankle complex leads to a host of issues such as poor posture, poor athletic performance, muscle imbalances, chronic pain, and a higher risk of injury.
The good news is that by focusing on strengthening the foot and ankle complex, we can unlock tremendous benefits for our overall health and fitness.
The Foot Fix is designed to help you do just that, by targeting the muscles and structures of the foot and ankle through a series of exercises and movements.
Throughout this program, you'll learn how to improve your foot strength, stability, and mobility, addressing common weaknesses and imbalances that may be holding you back.
You'll also develop better balance, coordination, and control, enabling you to move with greater precision and efficiency.
Are you ready to strengthen your foundation and to take your fitness to the next level?!
Foot Testing & Assessment
A
The "Foot Fix" training program starts with a physical evaluation and analysis of foot mechanics to identify any tissues that may affect exercise performance. 1. Toe Function & Neurological Connection- Big toes up, little toes down 2. Toe Splay 3. Ankle Mobility- Half Kneeling Wall Rockers 4. Ankle Stability- SIngle Side to Side Looks 5. Ankle Strength- SIngle Leg Calf Raise
B
Self-Myofascial Relsease
1 x 5:00
Toe Mobility
C
Big Toe Pulses 2x20 Little Toe Pulses 2x20 All toes up 2x20 Toe Curls 2x20 Big Toe, Little Toe Down 3x10s
D1
Ankle Circles Clockwise
2 x 20
D2
Ankle Circles Counter Clockwise
2 x 20
D3
Kneeling Ankle Rockers
2 x 10
E1
Banded Ankle Inversion & Eversion
2 x 20
E2
Single Leg Calf Raises
2 x 12
E3
Wall Tibialis Raise
2 x 12
A
Self-Myofascial Relsease
1 x 5:00
Toe Mobility
B
Big Toe Pulses 2x20 Little Toe Pulses 2x20 All toes up 2x20 Toe Curls 2x20 Big Toe, Little Toe Down 3x10s Little Toes up, Big Toe down 3x10s
C1
Ankle Circles Clockwise
2 x 20
C2
Ankle Circles Counter Clockwise
2 x 20
C3
Kneeling Pulses-Flat Fee
2 x 20
C4
Kneeling Pulses- Toes Curled
2 x 20
C5
Kneeling Ankle Rockers
2 x 10
D
Single Leg Balance
2 x 30
E1
Ankle Swivels
2 x 45
E2
Single Leg Calf Raises
2 x 12
E3
Wall Tibialis Raise
2 x 12
A
Self-Myofascial Relsease
1 x 5:00
Toe Mobility
B
Big Toe Pulses 2x20 Little Toe Pulses 2x20 All toes up 2x20 Toe Curls 2x20 Big Toe, Little Toe Down 3x10s Little Toes up, Big Toe down 3x10s
C1
Ankle Circles Clockwise
2 x 20
C2
Ankle Circles Counter Clockwise
2 x 20
C3
Kneeling Ankle Rockers
2 x 10
D1
Banded Ankle Inversion & Eversion
2 x 20
D2
Single Leg Calf Raises
2 x 12
D3
Wall Tibialis Raise
2 x 12
D4
ISO Spring Ankle
2 x 30
E
Jump rope
1 x 5:00
Brad Becca
Coach. Athlete. Business Owner. Here to help YOU Optimize Your Fitness, Health, Performance, & Mindset.
