INTRODUCTION

Ankle drills are an integrated part of training and can be considered as the ability to run with proper technique. They are more important than commonly believed. This is work that requires little time and effort, and provides many long-term benefits.

FOUR IN ONE

It is a physical effort that can directly impact performance, as in addition to improving running form (its main goal), it indirectly provides four other benefits: improves ankle strength; improves joint mobility of the foot and ankle; improves running efficiency and effectiveness, which results in better performance with the same effort; and greatly reduces the risk of injuries (Achilles tendon issues, shin splints, plantar fasciitis, and increases resistance to sprains).

Its benefits are very little known among most recreational runners. When done regularly, the runner is the first to notice all these advantages, as running becomes easier, progress and improvement come faster, and joint and muscle discomfort in the ankles decreases.

Running as efficiently as possible means adapting technique to the runner's characteristics, not the other way around. By regularly working on this technique, good stride efficiency is achieved. Distance runners must seek running economy, and this is only achieved by improving running efficiency.

IMPROVING STRENGTH AND POWER IN THE ANKLES

When a person starts running, it is easier for them to absorb and improve their running technique more quickly. However, those runners who have been training for years have acquired certain "running habits" that are very difficult to change. For these runners, it will take longer to assimilate and improve their technique; they simply need to be more patient.

Running technique is related to the three basic training abilities: speed, strength, and flexibility.

ANKLE DRILLS

Each of these exercises contributes to training, allowing for greater or lesser adaptation. By developing more strength in the feet, ankles and legs, muscle recovery accelerates, the appearance of injuries is largely avoided, and it is essential for improving and enhancing running technique levels.

The drills described below should be done on flat, soft terrain, preferably grass, although dirt ground can also work. The surface should be as smooth as possible. Distances may vary between 30 meters for beginners and 50 meters for those who have been doing them for months or who train at an intermediate to high level.

1. Walking on tiptoes.
Forward, inward, and outward. With very short steps, walk on tiptoes, lifting the heels as much as possible. There are three variations: first with toes pointing forward, second with toes pointing outward, and third with toes pointing inward.

2. Walking on heels.
Forward, inward, and outward. With very short steps, walk on heels, lifting the toes as much as possible. Three variations are performed: first with toes pointing forward, second with toes pointing outward, and third with toes pointing inward.

3. Lateral running.
Arms forward and backward at the same time, coordinated with each hop. Lateral hops, touching the ankles at the highest point.

4. Short stride lifting one knee.
Coordinating well with arm movement, driving the elbow back as far as possible. Do half the distance lifting only one leg. Then switch.

5. Short hops.
Run on the forefoot, barely bending the knee. Push only with the ankle, driving more upward than forward.

6. Short hops lifting the knee.
The same but lifting one knee alternately on each stride. It is an ankle drill done as if it were a dance.

7. Regular skipping.
Using arm drive, with elbows bent, run lifting the knees high, with high frequency and barely moving forward.

8. Backward skipping.
Lean the torso slightly forward and run touching the glutes with the heels.

9. Medium skipping.
Strong arm drive. Run lifting the knees (at 60º), with high arm frequency and barely moving forward.

10. Running on forefoot with arm drive.
Run on tiptoes with minimal knee flexion, directing the feet forward and strongly driving the arms backward.