Heel Cord (Ball Whack)
Perform this movement by placing a ball on the side of your Achilles tendon (heel cord), both inside and outside, and flick the ball firmly off (like you're strumming a guitar string). This will cause a momentary "injury" which will result in increased blood flow to the area and improved flexibility of the surfaces. This movement improves ankle range of motion.
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About the Author
Nick Mongar earned his degree in exercise science and a minor in nutrition from Iowa State University. He has multiple finishes in triathlons ranging from sprint distance to Ironman. He is a certified USA Triathlon Coach, USA Cycling Coach, NSCA Certified Strength and Conditioning Coach, a TRX Certified Instructor, and is currently working as an endurance sports coach for Zoom Performance and the Z3 Youth and Junior High Performance Team in Des Moines, Iowa. Visit his website at GetZoomPerformance.com.
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