Heel rises on the drive
Gastrocnemius and soleus restrict the dorsiflexion; the heel must stay grounded.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Half-Kneeling Ankle Mobility
Coaching cues
- Half-kneeling with the front foot flat; drive the front knee over the toes
- Heel stays flat; the hand can touch the wall for guidance
- Rock in and out 10 to 15 times; focus on the range at end position
- Great pre-squat warm-up drill for improving dorsiflexion range
Common faults 2
Knee collapses inward
The knee should drive directly over the second toe; valgus compromises the drill.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗