Ankle Strength

Over the last 43 years of my work with professional athletes, sports teams, actors, law enforcement organizations – along with my volunteer work with members of the United States Army Special Operations Command – and my hospital-affiliated weight-management and wellness programs, I’m frequently asked, “what’s the Mackie Method?” – what do I do myself to stay strong? It’s best to let my 12-year friend and client, Serena Williams, speak on my behalf. “Mackie is not human. What he does day-in and day-out is only for the brave and true champions.” Here are some of the Mackie Methods that fit into my overall performance maintenance plan. Mackie Method Basics: Hip and Thigh Strength

For this series, you’ll need a blue circle band and blue rubber band. Exercises include the seated ankle external rotation, alternating ankle push & pull, single leg ankle inversion, dorsi flexion, and plantar flexion.

April’s narration and my overview & demonstration will explain the exercise description, action, frequency, volume, and intensity. Work up to 20 repetitions of each exercise or whatever is tolerable. Consult with your therapist or physician before embarking on any new plan – especially if you have a prior injury or limitations.