Today's Edge: Get your lower body moving better with this catchall warm-up series. 

CATCHER STRETCH: This is a great exercise for hip mobility. The groin/adductor musculature is targeted. It's important to keep the back flat and push the chest away from the floor. Shoot for 1-3 sets of 8-12 repetitions. 

ANKLE MOBILITY ROCK-BACK: This one will help to mobilize the lead ankle while stretching the hip flexor on the back leg. Keep the back leg straight throughout the movement. Shoot for 1-3 sets of 8-12 repetitions. 

WALL 1-LEG HEEL RAISE: Use this exercise to activate and strengthen your calves, achilles tendons, and ankles. Raise up to your tiptoe on your low leg, keep your knee up on your high leg, and press your chest away from the wall. Shoot for 1-3 sets of 8-15 repetitions. 

CLOSED SYSTEM RUN DRILL: This exercise is great for learning running mechanics and preparing your lower body for sport/activity. It brings a plyometric challenge to your lower body. It will help you to develop stiffness in your ankles at the moment your foot hits the ground during running or sprinting. This is important for producing force and speed through the lower body when you need it. Be sure to stay on the balls of your feet when they hit the ground and keep the body still as your legs move. Shoot for 1-3 sets of 6-12 repetitions on each side.


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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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