| By Frank Dolan

When you think about improving your on court speed you probably don't think too much about your feet and ankles. 

Believe it or not, it could be a major factor diminishing your speed potential. 

A lack of ankle range of motion can create a number of problems like putting too much stress on your knees, hips, and lower back.  It can also prevent you from accelerating and decelerating as aggressively as you could.  One of the main problems we see in our facility is the lack of force that is implemented into the ground due to improper foot position. 

In the video below we will demonstrate a few simple exercises you can do to improve the range of motion in your ankles as well as provide the optimal foot position for maximal power output while running and playing. 

Frank Dolan

<p>Frank Dolan is a Strength and Conditioning Specialist and the owner of Sports and Fitness Performance in Islip, NY. In addition to studying directly under such industry luminaries as: Gray Cook, Mark Verstegen, and Mike Boyle, Frank consults for organizations such as Equinox Fitness Clubs, Major League Strength, The Baseball Factory, and several local colleges, high schools and sports organizations. He is an expansion team presenter for Functional Movement Systems (FMS) and in 2008 he worked as consultant to the NY Yankees during Spring Training. He may be reached by e-mail at <a href="mailto:coachfrankdolan@gmail.com">coachfrankdolan@gmail.com</a> or at the facility by phone (631) 650-7140.</p>