If you find compressing into the catch in sculling or rowing is a challenge – particularly if you are the steersman (toe) of a coxless boat, you need to have the ability to improve your ankle flexibility.  Here’s how, thanks to our good friends at

Ankle flexibility exercise for rowing[/caption]

Rowfficient.

First test your ankle flexibility

Stand 4 inches off a wall and the goal is to keep your heel planted and get your knee 4 inches over your toe to touch the wall.  Then swap and test the other leg.  Note how he grabs the wall and pulls his body towards it to get maximum flexion.

How to fix poor ankle flexibility

Take a stretchy band thin enough to fit in the ankle crease and anchor it against something solid.  Put the other end around your ankle and seat it into the ankle crease.

• 1st progression exercise – Get into a lunge position – hold your foot on the floor and rotate the ankle by hand.  Hold for 2 minutes per side.
• 2nd progression exercise – Lean your weight forward and push your knee using your body weight so it goes forward of your toes. Hold for 2 minutes per side.
• 3rd progression exercise – Now try adding a weight and continue to press your knee forward of your toes.  Hold for 2 minutes per side, daily.

Watch the full video

Ankle Distraction | Rowfficient | Episode 9 from Rowfficient on Vimeo.