SHYFTX PERFORMANCE

Soccer, General Fitness, Racket Sports, Weightlifting, Lacrosse, Baseball , Football , Softball, Basketball, Combat Sports
Coach
Merissa Carpenito

Ground Up: The Complete Return-to-Play Ankle Program

Built by a Sports Performance Coach & Athletic Trainer, Designed for Athletes Who Want to Come Back Stronger.

Ground Up is a progressive return-to-play program built specifically for athletes recovering from ankle sprains—or anyone looking to build stronger, more resilient ankles from the ground up.

Co-created by performance coach Merissa and Dr. Kim, a licensed athletic trainer, this program combines the latest rehab protocols with athletic performance principles. Whether you're returning from an injury or looking to bulletproof your ankles, this 6+ week progression will take you step by step through the phases of recovery, strength, and reintegration into sport.

We start with what matters most:
✅ Open-chain isolated ankle exercises
✅ Isometrics for tendon and joint health
✅ Ankle strength training in all planes of motion

Then, we level up.
By Week 6, you’ll be moving like an athlete again with:
🔥 Pogos and weighted jumps
🔥 Lateral bounds and multi-directional movement
🔥 Dynamic drills to prep you for the demands of your sport

Why Ground Up?

Because every strong return starts at the foundation. This isn’t just rehab—it’s performance-minded recovery designed to rebuild strength, restore confidence, and help you return to your sport better than before.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$130
Get Ground Up- Ankle RTP
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Restore Strength&Stability in All Planes
This program strengthens the ankle in every direction—plantarflexion, dorsiflexion, inversion, and eversion—to fully support the multi-directional demands of sport and daily life.
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Build Neuromuscular Control & Confidence
Through isometrics and balance work, you'll regain control, improve proprioception, and rebuild trust in your ankle so you can move with confidence on and off the field.
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ProgressiveReturn-to-Play Protocol
Created by a certified athletic trainer and performance coach, this structured plan walks you through the stages of recovery—from early-phase rehab to dynamic, sport-specific movements.
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From Rehab to High-Level Performance
By the end of the program, you'll be performing advanced movements like pogos, weighted jumps, and lateral bounds—prepping you for explosive, game-ready action.
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Train Smarter, Not Just Harder
No fluff. Just a smart, proven approach to ankle recovery and resilience that you can follow with confidence, knowing each phase is designed with purpose and progression.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A

Seated OKC Inversion + Eversion

1 x 15

B

Seated OKC Plantar and Dorsiflexion

1 x 15

C

Seated OKC Circles - counterclockwise and clockwise

1 x 10

D1

Double Leg Balance

2 x 0:40

D2

Weight shifting – front to back

2 x 10

D3

Weight shifting - Side to Side

2 x 10

Wednesday
Week 1 Day 4

A

Seated OKC Inversion + Eversion

1 x 20

B

Seated OKC Plantar and Dorsiflexion

1 x 20

C

Seated OKC Circles - counterclockwise and clockwise

1 x 10

D

Seated Pronation and Supination

1 x 15

E

Double Leg Balance

1 x 0:40

F1

Double leg balance - B Stance

2 x 0:20

F2

Weight shifting – front to back

2 x 10

F3

Weight shifting - Side to Side

2 x 10

Friday
Week 1 Day 6

A

Seated OKC Inversion + Eversion

1 x 20

B

Seated OKC Plantar and Dorsiflexion

1 x 20

C

Seated OKC Circles - counterclockwise and clockwise

1 x 12

D

Seated Pronation and Supination

1 x 20

E

Double Leg Balance

1 x 1:00

F1

Double leg balance - B Stance

2 x 0:40

F2

Weight shifting – front to back

2 x 12

F3

Weight shifting - Side to Side

2 x 12

G1

Wall Supported Anterior Tib Raise

2 x 10

G2

Wall Supported Double Leg Calf Raises to neutral position

2 x 10

Coach
More from SHYFTX PERFORMANCE
coach-avatar Merissa Carpenito

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Build from the ground up

Whether you’re returning from an ankle sprain or simply want to build stronger, more resilient foundations—Ground Up gives you the step-by-step path to move better, play harder, and come back stronger than ever. Start today and rebuild from the ground up.

Get Ground Up- Ankle RTP
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FAQs
Who is this program for?
This program is designed for athletes returning from an ankle sprain, those in the final stages of rehab, or anyone looking to improve ankle strength, stability, and performance.
Do I need to be injured to use this program?
Not at all. While it’s built around return-to-play protocols, Ground Up is also great for injury prevention, ankle strengthening, and performance prep.
How long is the program?
Ground Up is a 6-week progressive plan. You’ll start with foundational work and gradually build toward dynamic, sport-specific movements by the final phase.
What equipment do I need?
You’ll need access to basic equipment like resistance bands, a step or box, light weights or dumbbells, and open space for jumping and movement drills.
Can I do this program alongside my current training?
Yes. Ground Up can complement your current training, especially if you're modifying lower body lifts or looking to prioritize ankle strength and mobility.
The Proof
verified-athlete-avatar Jenny Brady

Olympian, WTA Professional tennis Player

Verified Athlete

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