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Banded Ankle Distraction

A lifesaver for jumpers with limited dorsiflexion — banded distraction restores joint space and mobility, directly improving takeoff depth. Anchor a band around the front of the ankle, step into a lunge, and actively dorsiflex while the band pulls the talus forward.

Ankle capsule, talus2-3 sets × 10-15 reps per side
Banded Ankle Distraction 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Anchor the band low on the front of the ankle
  • 2.Use enough tension to feel the joint open
  • 3.Actively dorsiflex 10-15 reps under tension
  • 4.Do both ankles

Detailed training method

[Steps]1. Anchor a band low on the front of the ankle→2. Band under the talus→3. Step forward to create strong traction→4. Actively dorsiflex under tension→5. 10-15 reps→6. Switch feet [Common Errors]✗ Band too high→anchor low on the front ✗ Not enough tension→use a tight band ✗ Passive stretching→active dorsiflexion [Progressions]Light→heavy band→+ knee to wall→+ loaded dorsiflexion [Jump-Specific]Restores mobility by increasing joint space; a lifesaver for jumpers with limited dorsiflexion; directly improves takeoff depth

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