IMPROVE ANKLE MOBILITY for BETTER TOE EDGE
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- เผยแพร่เมื่อ 16 มิ.ย. 2021
- Unlock better performance on your toe edge by improving your ankle mobility. Use these 3 simple exercises for big improvements on your toe edge.
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#Snowboarding #AnkleMobility - แนวปฏิบัติและการใช้ชีวิต
The view at the start of the video...
That’s luxury for me
Sneaking onto restaurants terraces whilst they're closed 🤫
@@malcolmmoore Don’t worry, I’ll keep it a secret (I’ve probably done that too) 😉
Definitely found that foam rolling my calves has helped. I started to pay attention to proper stretching, mobility exercises, yoga and Pilates about 2 years ago (due to an ageing body!) and it has 100% helped my snowboarding. Like the vid some more no nonsense off season guides would be good.
Yeah Pilates and Yoga are great, I'm trying to do a pilates video every morning at the moment!
Adding years to our lives
My toe edge is my biggest issue. Both technically, as well as confidence wise. Thanks for this. Your ability to make “common sense” of this has been why I keep processing. Your “levers” example = GAME CHANGER in my personal riding.
Thank you
Well done something I was looking forward to hear 👍👍👍
Thanks man!
And yeahhh more video
Cheers Toma!
Cool board.
Super useful cheers ☺️
Glad it was helpful!
Merci Malcom!
De rien!
Great video Malcolm! Awesome tips!
Thanks!
Awesome videos Malcolm!
Thanks!
These are great mobility exercises for many other activities as well, such as running!
Yeah totally 👍👍
Appreciate all that you have done. Seriously improved my riding watching your videos :)
Thanks, and I appreciate the tip! 🙏
Thanks
Thanks, appreciate it 🙏
Thank you dude, found this very helpful. Hopefully be able to put it in practice at some point. Miss the mountains so much! 😳
Thanks for watching 🙌
Love your videos about snowboarding, this one is often overlooked and will really help me get ready for a few weeks in the alps! 🤙🏻
Happy to help 😊
This video was so helpful! I wish I saw it sooner. When driving my knees really forward to get a lot of angulation, I was having difficulties absorbing bumps on my toeside carves to the point where my ankles started to hurt from being flexed so far. The grip just didn't feel right either compared to my already pretty good heelside.
Tucking the hips just a little bit back when driving the knees forward is definitely the solution; keeps your weight from going too far past your toe edge and unlocks extra suspension to assist your already flexed ankles and forward-driven knees. Hopefully the stretches help out too, the bouncing one feels real good.
I just started snowboarding this past season and was struggling with ankle flexibility and toe edge control. Your video gives a direction to keep practicing over the off season. Thanks a lot~
Excellent workout, coach MM! 🦵
Thanks man!
Excellent tip, really wish I had known this earlier, exactly what I was looking for. Thanks Malcolm!
Glad it was helpful!
Hey Malcolm, great video & was looking for something for pain in my calf’s when riding after maybe 3 hours, or perhaps it’s old age at 52 lol.
Every day is a learning day 👍.
Great Vids Malcolm……
Thanks Andy, you've got many years of shredding left, don't play the old age card yet!
Simple and effective workout that can be done anywhere!! This would def help with the ankle mobility and strength, Thanks!🤙🤙
No problem!!
Great tips, thanks 👍 Always good to maintain flexibility in all of your joints. No good trying to snowboard if your joints are as stiff as your snowboard! 😄 Tips on knee strengthening and flexibility would be appreciated too 👍👍
Thanks, yeah, I do alot of knee stuff actually with resistance bands, cheers!
Sprained my ankle pretty badly in Tignes last week sadly. I'll look at this one once I've recovered! 🤒
Thanks man, been watching your vids since 2020 and it's really helped out a lot
Awesome, glad they're helping, I appreciate the tip!
Thank you Malcolm. I’m in Hakuba now , did my first lesson and heel edge leaf turns were going great, toe edge was so painful. Love your videos mate, so helpful
Brilliant glad it helped 😃
Especially important for these tips and exercise suggestions coming out of lockdown from the pandemic. I'm definitely fatter and less fit than before so I need to do some conditioning exercises, if you have suggestions for those that would be great too. Perhaps a 2 week plan for before the trip?
Nice tips Malcolm, I could really use some advice getting more edge angle when carving on the heels. Would love to see one of your tutorials about it!
Thanks, it will probably have to wait for winter that one, but I'll add it to my notebook of ideas💡
Think about really leaning into the turn and dropping your cente of mass inside the turn. Just make sure you're progressive with the movements though, too much edge angle at the start of the turn means you then can't add any more as the forces coming through the board increase throughout the turn, and this can lead to heel judder!
@@malcolmmoore no problem Malcolm, I take your advice and I’ll practice it at the snowdome and see if I can make it to the season with a proper laid down heelside carve! Enjoy the summer and congrats for your inspiring work!
Hey Malcolm, perfect tips 👌 I would love to see more videos like this. In the last years I haven't been snowboarding much (last season lifts were closed and this season I only got on the slope once so far 😔) but sometimes I get a temporary pain in my knee(s) which I only consciously feel when resting while snowboarding, but also I would get pain on my front leg on the outer side, on the tendon above the ankle passing into the muscle on the outer side of the calf (so basically up above the ankle) which I can feel even few days. Maybe that's normal just because not being used to the position on board? But whitewater kayaking has taught me that these kinds of pains can be caused by wrong posture or movement habits, so since I'm struggling with an overloaded ligaments in my shoulder for over a year of quite intense kayaking, I started relearning some of the paddling and eskimo roll techniques and also have compensation exercises to actually slightly change my default shoulders position 🤷. So I'm wondering if there could be also any bad movement habits while snowboarding causing things like overloaded legs ligaments etc., that we should avoid. I reckon these might be just tiny nuances in the movements hardly recognizable, but if you have any tips, I would appreciate that very much! And big thanks once more for your tutorials, really appreciate how you are explaining the theory, basics, reasons and consequences and showing it all in practice as well. Perfect job!! 👌🙏
My first couple of snowboard hols, I’d have a good day one where I would find some rhythm quite quickly…. But day two, I’d be in agony with my calves screaming. As a beginner I started to favour my heal side edge and quads on the steeps and sketchy terrain, did help until my all round technique and skill level improved and now I don’t think about it, 22yrs ago now 😳 But yes self massage and stretches deffo help with tight calves, I find that massaging into the arch of my foot is good!
🔥Great channel 🏂 keep it up🔥
Thank you! Will do - and I appreciate the tip, very generous thanks!
My ankles are stiff as broom sticks. Awesome video!!! Keep up the good work!!!~~~
Thanks!
hell of an environment to do this video in
Do you have any exercises to fix back leg burn for riding long flats? Also I heard that you should do warm up exercises before stretching.
Same exercises as when I was training basketball:)
Bit late here. Great video!
Thanks for watching 😊
I find single leg training is more beneficial, for strength & mobility. Bulgarian split squat , ideal. Sumo deadlifts to target glute/adductor activation.
Malcolm taught me how to snowboard. And yet we’ve never met. Thank you!
Awesome, well hello on here for now!
wooow! amazing video and amazing view :). where is that exact location Malcom?
It's in alpe d'huez, the snowboarding filmed on the signal lift that I was hiking up when it was shut this winter due to covid, and the stuff on the terrace is at the cabane restaurant, also shut due to covid!
@@malcolmmoore looks amazing!! 👍🏽
I have a question, the snowboard boots are very tight whick make ankle nearly unmovable. If this statement is true, why improving ankle mobility will help snowboarding on the toe edge (since ankles are nearly locked in the snowboard boots), thanks!
Great vid, Appreciate the offseason workout tips.
No problem 👍
I think this is all great and i dont mean this negative, but that extra flextion in the ankles, can you actually use that in boots
Hey man I have a question when should I wax my board? For me the season ended in April and I haven’t waxed my board at all. Should I do it regularly like every month or just wait for the season to come back in December?
Yeah in an ideal world you should wax it at the end of the season, this stops it from drying out when it's in storage. But I can be lazy with doing mine, just make sure you do it before next winter and it'll be fine!
Hey Malcolm. You can put some balance training or maybe training on a trick board 😁
Dig the pre-season workouts MM! Thank you.
Glad you like them, Thanks, and sorry for the delayed reply!
I started snowboarding this season and I discovered 2 things: 1. I’m not young any more, 2. I’m totally not in shape xD It really was brutal on my legs especially.
Thank you for this video! What other exercises for off-seasson (or all year) would you recommend for somebody who is definitely not sporty? (I honestly don’t know what to look for)
Yoga, pilates, that stuff definitely helps and there's plenty of free follow along videos on TH-cam. But besides that just trying to stay fit and healthy, but that said, it is hard to replicate what you do in snowboarding without snowboarding, so getting back into each year always takes a bit of time!
@@malcolmmoore thank you! I am in general a healthy person but to be fair I'm not into sports. I was surprised I liked Snowboarding so much because I'm really not a sporty person xD But now I find myself wanting to go to the mountain as much as I can to practice. I'll look into Yoga / pilates to at least keep more in shape :) Thanks a ton for all your videos. I hope I can go get some lessons from you next year!
You are never too old. Just go easy but do push your boundaries a bit each time. Your body will adapt quicker than you imagine.
We would be lucky to get one or two runs on groomers that smooth and untracked at my local mountain and thats even if you are there at opening time
Well, this was filmed this winter when the resort was shut all season due to covid. But once a week they did just this piste for ski clubs who were allowed to use lifts and train on a Saturday morning. So if I hiked up on Friday afternoon I got one run!
does this require not too stiff boots? When I was on fully tightened k2 maysis, I felt I had 0 mobility in my ankles. is loosing it a little bit a good idea(I felt it loses the point of the stiffness)?
I have the same thought as well. Stiff boots kinda restrict your angle movement. Did you find out how to overcome this?
I find when snowboarding, that my biggest source of discomfort comes from my foot muscles. Do you know of any good exercises to strengthen the muscles in the feet?
I do footjobs to my homies 3 days a week. JK, try to loosen up the laces and if you have double BOA system try to loosen up the side BOA which is going to relief the pressure from ur feet
😂
BRUUUUH
This discomfort could well be dealt with using orthopedic insoles. It is not weak muscles that cause discomfort, but arches of your feet falling in
Hello are you planning any new vip guests, after Mr.Jones😂🙏🏻.Thanks, good luck and be safe
Took me a while to work out what you were on about then! 😂 maybe I'll have to bring him back out for another video!
@@malcolmmoore Please🙏🏻.Try to watch Deeper, Higher after😂.So funny, he took 200 away from.me for cam rocker mid stiff 140 daughters board with big discount not funny😀.Break some tech tunning tips, Chorlton not Knapton carving tricks, Arthur side hits.Still can not believe you are not sponsored by your ski resort.Thank you, good luck, be safe
Tbh learning to squat will also improve your ankle mobility
Correct! 👍
How often would you perform these exercises?
The more you can the better! Honestly I'm not the best at training though, when I'm out walking the dog I do try and do the calf stretch off a rock or something whilst I'm hanging about. The first exercise is pretty good and as we come into winter I will try and make sure I do that at least once a week 👍
Any tips for heel edge? I know I need to flex the toes up on heel edge to get the edge to really bite in.
Yeah, that helps, but also opening up your body a bit and angulating your shoulders can help to really create a strong position. I might try and make a video on this in the future, but in the meantime this video is pretty helpful: th-cam.com/video/3Oy5u7iny18/w-d-xo.html
Fuck, my ankles/calves are so bad. Any decent forward lean on my bindings makes my toes go numb after a run, and (at least on the board I had before the superpig) I definitely felt like I was bending at the waist more than i should.
2 tips I got:
1: Hold your hands up and back by your shoulders, palms facing up - best way I can describe it is a buddha like pose - like you're carrying two posh plates. Snowboard like that for the day. You'll look like a twat, but you won't break at the waist XD
2: Do Malcolm's favourite exercise, but consider raising the foot slightly and adding a resistance band to the top of your foot/ankle pulling backwards/slightly downwards - some people have a restriction in the way the bones in the ankle glide past each other, making sure the foot is pulled back and down as you bend forward helps a lot.
To check your mobility/progress - measure about 5 inches from a wall and bend your knee forward. If it doesn't touch the wall, you've still not got great mobility. Do the stretches and try again, you should see an improvement.
Great tips, yeah the addition of a resistance band I'd great too, I've seen a few physios doing that 👍
@@malcolmmoore Yeah I would've linked the guy I got it off, but been doing it for years and couldn't remember his name. Nice content though, increasing ankle mobility improves my snowboarding no end
Great video, but hard to hear you over that view.
😂
Knees-Over-Toes-Guy
Knows what’s up
Haha yeah, he knows!
I never understand why a lot of pro riders break at the waist when carving/eurocarving on toe edge? It's literally the wrong way to do it.
On the eurocarve, you need to initially to get down low, but yeah, I think sometimes its just to get the 'cool' hand drag in the snow shot!
I just got tricked into twerking 😭
😄😄
everything is A1 minus the foam roller. Those things are absolute trash. Lacrosse ball is better for trying to get out knots but myofascial release is nowhere near as good as just stretching/weighted stretching. foam rolling feels good for 30 minutes and then reverts, no long term gains, no studys showing they contribute to ROM improvements
Never bounce, this can cause permanent damage to muscles, ligaments and tendons
Thanks
No problem
Thanks
Many thanks, I appreciate it 🙏