Barefoot Training PRO

Xplore Strength Training

Coach

DD Goodson

This 9-week barefoot training program is split into three progressive cycles that build a strong, stable, and resilient foundation from the ground up. Cycle 1 (Weeks 1–3) focuses on prep work and discovering the “tripod foot,” teaching you to feel and control key pressure points while activating and strengthening the intrinsic muscles of the foot. Cycle 2 (Weeks 4–6) centers on the Short Foot Series to develop foot stability, coordination, and power through foot-to-core sequencing—the process of efficiently transferring force and information from your feet, up through your legs, and into your core. Cycle 3 (Weeks 7–9) adds intent-loaded drills and low-amplitude hops to challenge the foot’s stabilizing muscles, tendons, and fascia to rapidly absorb and release force, building the stiffness, endurance, and resilience needed for explosive movement.

$50

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Improved foot strength and stability

Stronger intrinsic foot muscles provide a more stable base for daily activity & performance; sprinting, cutting, and jumping.

Increased resilience to injury

Stronger, stiffer foot and ankle tissues reduce the risk of common overuse injuries like plantar fasciitis or ankle sprains.

Enhanced balance and coordination

Greater foot awareness and control improve agility and body positioning in daily activities and sport.

Improved force transfer and efficiency

Foot-to-core sequencing helps athletes channel power from the ground up, increasing explosiveness & movement efficiency.

Greater endurance in the lower legs

Improved muscular endurance in the foot and ankle supports sustained performance during long activities, competition or training sessions.

Features

Programming 3 days per week

Up to 3 days of activation, strength, stability and skill work that’s challenging for athletes of any level or background. Week to week progressions!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a boring PDF is in the past. Your instructional program will push you, provide guidance, and keep you going longer, all through an app.

Equipment

Required

2.5 - 5 lb weight

Recommended

Medball 2-5 lb // PVC Pipe

Sample Week

Week 1 of 9-week program

Sunday

Week 1 Day 1

PlantarFlex Inversion to Eversion

2 x 5

Half-Dorsi Inversion to Eversion

2 x 5

Full-Dorsi Inversion to Eversion

2 x 5

Ankle Rockers

2 x 10

Toe Grabs

2 x 10

Golf Swings (Pronation/Supination)

2 x 20

Hula Hoop (4 Points)

2 x 20

Tripod- SL Balance

2 x 20

Tripod- Single Leg 1/4 Squat

2 x 5

Tripod- Single Leg Half RDL

2 x 5

Tripod- Side Lunge

2 x 5

Heel Walk

2 x 10

Toe Walk

2 x 10

Tuesday

Week 1 Day 3

PlantarFlex Inversion to Eversion

2 x 5

Half-Dorsi Inversion to Eversion

2 x 5

Full-Dorsi Inversion to Eversion

2 x 5

Ankle Rockers

2 x 10

Toe Grabs

2 x 10

Golf Swings (Pronation/Supination)

2 x 20

Hula Hoop (4 Points)

2 x 20

Tripod- SL Balance

2 x 20

Tripod- Single Leg 1/4 Squat

2 x 5

Tripod- Single Leg Half RDL

2 x 5

Tripod- Side Lunge

2 x 5

Heel Walk

2 x 10

Toe Walk

2 x 10

Thursday

Week 1 Day 5

PlantarFlex Inversion to Eversion

2 x 5

Half-Dorsi Inversion to Eversion

2 x 5

Full-Dorsi Inversion to Eversion

2 x 5

Ankle Rockers

2 x 10

Toe Grabs

2 x 10

Golf Swings (Pronation/Supination)

2 x 20

Hula Hoop (4 Points)

2 x 20

Tripod- SL Balance

2 x 20

Tripod- Single Leg 1/4 Squat

2 x 5

Tripod- Single Leg Half RDL

2 x 5

Tripod- Side Lunge

2 x 5

Heel Walk

2 x 10

Toe Walk

2 x 10

Coach

Customer Reviews

Overall Rating

Barefoot Training PRO

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