Last Wednesday, I shared that I am embarking on a four-week quest to improve the range of motion in my ankles. The motivation is rooted in the belief that increased mobility in that joint will directly translate to better movement on the tennis court. In the process, I am learning new words related to the mechanics of joint mobility. For example, dorsiflexion is how far the knee can travel forward over the toes. When that motion is restricted, performance is limited, affecting everything from pushing off with explosive power to clean recovery steps after chasing down a wide ball.
This week, I learned about the talus, which is the small bone that sits between the heel and the shin. When this bone doesn’t glide properly, the entire ankle joint can feel stiff, and no amount of calf stretching will fix it. Today’s topic is a drill that is effective for freeing up that ankle motion. Banded ankle mobilization stretches are a resistance-band magic trick that makes a muscle-activation stretch more mechanically effective.
The ankle mobility stretch is performed by anchoring a thick resistance band low to a sturdy object and looping it around the ankle just below the bony knobs on each side. Step forward until tension in the band creates a backward pull on the talus. Drive the knee forward over the toes while maintaining heel contact with the ground. The band should apply gentle posterior pressure on the talus as the joint opens. Move in and out of the stretch rhythmically for 10 to 15 repetitions on each side.
For tennis players, this is pure gold. Improved dorsiflexion allows deeper, more stable lunges, smoother directional changes, and better shock absorption on hard courts. It’s the difference between landing light and springy versus flat-footed and tight.
The superband resistance loops used in this exercise are one of the most versatile tools in my tennis training arsenal. The set I keep in my home gym is practically indispensable. They’re useful for mobility work like this, but also for dynamic warm-ups, shoulder prehab, and even resistance-assisted footwork drills. If you’re serious about building a tennis-specific toolkit for strength and movement, a set of superbands may deserve permanent residency in your toolbox.
Superband Resistance Band Set (<- Sponsored Link)
Over the next few weeks, I’ll continue to reveal the ankle mobility drills I am experimenting with to see if they are effective in improving my range of motion. I will also subjectively evaluate how that translates into my overall court coverage. If you’ve ever felt restricted in your ankle bend or want to feel quicker and more fluid on your feet, you might want to consider adding one or more of these exercises to your off-court fitness routine. It is a relatively low-effort change that could make a big difference.
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