Heel lifts off the floor to reach the wall
The heel must stay grounded; cheating with the heel negates the stretch.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Wall Ankle Drill (Knee-to-Wall)
Coaching cues
- Stand facing a wall; toes 4 to 6 inches away; drive the knee to touch the wall
- Heel must stay flat on the floor throughout
- Move the foot further back as range improves; measure distance for tracking
- The gold-standard ankle dorsiflexion mobility test and drill
Common faults 2
Knee collapses inward on the drive
The knee should track in line with the second toe; valgus compromises the drill.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗