Ankle Dorsiflexion ROM

Besides practicing high bar and front squats, daily stretching will help. If you want a weight loaded exercise, load a bar with whatever weight and get into a squat. Place the bar on your quads and push your knees foward. Balance yourself and over time you will get more upright in that position.

>>39495876
Also foam roll your calves, get a lacross ball for your feet and learn to properly strengthen your ankles. Using a band at 90° from your body, do squats. The band should be pulling away from you, ill attach a pic

File: 14799397310061173868188.jpg (1MB, 1520x2688px) Image search: [Google]

1MB, 1520x2688px

Like pic related. Doing so will cause the band to collapse the ankle, and force you to keep your food planted flat. Great about this is increasing tension just pull leg further away

File: Capture.jpg (70KB, 645x487px) Image search: [Google]

70KB, 645x487px

Also these are helping....

>>39495876
>>39495885
>>39495914
>>39495971

Thats most of the advice i can offer you...i foam roll my calves pretty hard and that often does the trick. ive had tight calves and horrible dorsiflexion for years. When i was younger, my feet would hurt when i played basketball and the doctors noticed i had flat feet.

The collapsed arch in my foot was the source of my knee pain, as i constantly walked around with a collapses ankle, so when i walked my weight distribution was too much on the inside of my leg. This took a long time to correct, and i still fight it daily. Every step i take i consider how my ankles and feet are positioned. Also, pay attention to this picture below and notice the weight distribution based on heat measurements. Its the "ideal" footprint of a human

File: unnamed.jpg (28KB, 560x307px) Image search: [Google]

28KB, 560x307px

>>39495876
Here is that stretch

>>39495123
Ill be back hopefully that information helps you...if not i can answer more questions later.

Also youtube MWOD and search their ankle stuff..

Not like anyone else on this board can actually provide book references to anything useful. Sorry OP, but i'll probably be the only one to provide you information..best of luck give me 2 hours>>39495876
>>39495885
>>39495914
>>39495971
>>39496012
>>39496057
>>39496075