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Improve ankle mobility for better ball control

This is an excerpt from Complete Conditioning for Basketball by National Basketball Strength & Conditioning Association (NBSCA) & Bill Foran.

By Jonathan Lee

Ankle Mobility: Three-Way Slant Board Step-Over

Execution

1. Start with the heel in contact with the ground and half of the foot on the slant board.
2. First position is a straight line over the slant board. Take the opposite foot and step over the slant board in the same direction the foot on the slant board is facing.
3. As you step over, you will feel some restriction on top of the ankle as dorsiflexion increases. Allow the heel to lift up as you step over.
4. Turn the foot on the board slightly to the left and repeat the above steps, making sure to follow the direction of the foot. Now you will have different pinch points on the foot that is on the slant board.
5. The foot on the slant board is placed in three different positions: middle (figure 4.2a and 4.2b), left (figure 4.2c and 4.2d), and right (figure 4.2e and 4.2f). Step over 3 to 10 times, more if there are restrictions in a particular direction.
6. Repeat with the other foot on the slant board.

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