Ground Up- Ankle RTP
SHYFTX PERFORMANCE
Soccer, General Fitness, Racket Sports, Weightlifting, Lacrosse, Baseball , Football , Softball, Basketball, Combat Sports**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.
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
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
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
Merissa Carpenito
Merissa is a Certified Strength and Conditioning Specialist with a Master’s in Sports Science and the founder of ShyftX Performance—a cutting-edge training company built to transform how you move, feel, and perform. She’s coached Grand Slam tennis finalists, NCAA Division I athletes, and top-level juniors. Coaching at IMG Academy, Florida State University, and the University of Louisville.
Kim Barcalla
Dr. Kim Bacalla is a licensed athletic trainer with a Doctorate in Athletic Training. As recovery specialist, she specializes in injury rehabilitation, manual therapy, and return-to-play strategies. With experience across various sports, Dr. Bacalla ensures athletes recover efficiently and safely to return to peak performance.
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
Jenny Brady
Olympian, WTA Professional tennis Player
Verified Athlete"""
