How To Lock Your Ankle

How To Lock Your Ankle
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Today we are learning how to lock your ankle.
Locking your ankle applies to just about every kicking technique in soccer. It’s a difference
maker in your power. What’s going on? Little dap!
It’s Jared Montz, former pro and founder of Online Soccer Academy.
Lock your ankle. You hear that a lot from coaches, but what does it mean.
When your ankle is locked and you kick a ball that is like hitting a baseball with a hard
bat. If your ankle is loose and you kick a ball that is like hitting a baseball with
piece of spaghetti. It aint going as far! Another way to think about it is a loose ankle
is like a shock absorber. Imagine this pillow is like a loose ankle. If I try to bounce
the ball off the pillow it won’t go very high because the pillow is like a shock absorber
absorbing all the power in the ball. Now, if I try to bounce the ball off the hard concrete,
which is like a locked ankle, it will bounce higher because it’s not absorbing the power
of the ball. When you kick a ball you want your ankle locked
so it bounces off your foot like concrete, this will give you more power with less swing.
Key Points! Key Point One. Your Ankle can be locked with your toe in any direction.
I can point my toe up, down, to the side, etc and in all of these styles I can have
my ankle locked. Key Point Two. Tighten the muscles around your ankle.
When players first really grasp locking their ankles properly for shooting they tend to
complain after taking a lot of shots that their foot hurts. This is because the muscles
around their ankle are now tight; meaning their ankle was locked. This is a new feeling
for their ankle because it’s always been loose which is why they feel some soreness.
To tighten the muscles around your ankle point your toe up, squeeze the muscles around your
ankle and try to bring your toe back towards your shin as far as you can. Another way to
lock your ankle is to point your toe down, squeeze the muscles around your ankle and
try to bring your toe back towards your calf. Squeeze those little muscles tight.
As a coach, a simple way to teach this is to get down on one knee and tell the player
to point their toe up and lock their ankle. Then do a little slap on the top of their
foot. If their toe drops their ankle is loose like jello, not locked. Then point their toe
up with your hands and tell them to curl their toe back towards their shin squeezing the
muscles around their ankle tight. Then slap on top of their foot again, if their toe stays
up, their ankle is now locked and hard like a rock.
An exercise to practice on your own is a few light reps on locking your ankle. You can
do this at home too. I’d suggest doing this barefoot if you are on a safe surface so you
can have a better visual of your ankle. Exercise 1. Locked Ankle for Shooting.
Point your toe down, squeeze the muscles around your ankle to make them tight and imagine
you are trying to get your toe to wrap around and touch your calf.
Then take 10 small swings with your ankle locked while balancing on your plant foot
as if you were making a shooting motion. If needed and your balance is shaky put your
hand on a wall for support. Do 10 reps, rest and repeat this 3 times. Then repeat this
exercise on your opposite foot. Exercise 2. Locked Ankle for Passing.
Point your toe up, squeeze the muscles around your ankle tight and imagine you are trying
to get your toe to touch your shin. Take 10 small swings with your ankle locked
while balancing on your plant foot as if you were making a passing motion. Do 10 reps,
rest and repeat this 3 times. Then repeat this exercise on your opposite foot.
What’s Wrong! If you keep saying you can’t lock your ankle, but you know how to do it
then that’s a bad habit. No coach in the world is going to solve that problem for you
except you. Watch this OSA video on How to Fix Bad Habits!
Bonus Tip! Technique is everything! It doesn’t matter how big and strong you are if you don’t
have good technique. This is why lots of times the smaller player on the field can kick the
ball the hardest because they have the best technique.
Think less about your pure power and more about your technique and you will improve
faster! Lock your ankle! Hope you enjoyed this Online Soccer Academy
video! Click here to watch our incredibly helpful 200+ free videos, go here if you want
a Believe in it® shirt and go here if you are a coach and want to host an OSA Soccer
Camp. My name is Jared Montz and remember if you
Believe in it® and back that up with hard work, anything in life is possible. Believe
in it®!

100 thoughts on “How To Lock Your Ankle

  1. +Online Soccer Academy when i try to shoot a ball even though it has power it is not going in the right direction why is that couch…

    and i said couch becus ur video is help full….

  2. hello im one of ur biggest fans. i can't hold on to the ball much time i being affraid of get tackled or waste the ball im good player in training and with my freinds but in match i can't hold on to the ball pllzzzz help me

  3. I have a serious question: I have been playing soccer for 6 years now (turning 13 Monday) and I am TERRIFIED of the ball hitting my head and my chest. The reason why is because when I was 9, I was playing soccer as defense on the field and I went to use my face to dodge the ball from hitting the goal but it ended out in a nose bleed, broken nose, and a concussion. Since then, I have been very scared of the ball hitting higher than my thighs. Can you please tell me how to NOT be scared of the ball coming close to my chest or head? (It also counts with headers, I'm petrified of those as well) thank you and keep kickn' it! ⚽️

  4. I have a dilemma that has been robbing me of my sleep in the past 2 weeks since my school's soccer tryout results has been displayed. Unfortunately, I didn't make the school's 2016-17 roster after months & months of practice prior to tryouts.. I have come to conclusion that the coach of my school's soccer team prefers younger individuals to make the team easier than older individuals who desires to play the sport. Unfortunately, I did not have the luxury to start the sport early therefore I am not as experienced nor properly trained for someone my age. I'm only in my sophomore year going to my junior year in high school & I find it challenging to go through this adversity. My love for this sport is great but I don't know if I should just give up and move on.. Sorry for giving you my "life story" but this situation is something that I can't just pass up especially if it's regarding something I am passionate about. I am in need of a helping hand.

  5. Ahh thanks man i always had nice accuracy with pass but never the best power i thought locking ankle was only for shotting but now i am gonna improve alot thanks

  6. Ahh thanks man i always had nice accuracy with pass but never the best power i thought locking ankle was only for shotting but now i am gonna improve alot thanks

  7. now a know why my kick donot have any power in it because i never lock my angle but know i will lock my angle and then shoot a ball
    thx #osa

  8. but you cant lock yur ankle when your are shooting a ball. because your hole body including your leg got to stay relax while you are shooting the ball.

  9. thx for the tip.i have all the ability except for the power.i was all these time like a pillow and a ball.tnx.

  10. best video
    best explanation ever
    i've honestly came across many videos on youtube but never seen such good explanation before it's really really interesting ❤️❤️❤️😍💯

  11. think about locking your ankle as you hit with yout fist ,because when you punch something your wrist wont move it acts like a betal bar or something straith and hard same fir your foot

  12. If I'm trying to receive a ball, do I keep my ankle locked? Because from the logic, if I keep my ankle locked, the ball would roll very far away from me in my first touch.

  13. Great explanation, ( the spagetti) now I know the science behind it. Before that why bother practice on something that you don't know why? I used to shoot with instinct & felt like the ball hit my foot and vibrated every toes' joints instead of the other way around. Iocking ankle is the solution. I use stretch resistance band, lock the other end behind the door with an object or ($5 for a door ball stopper) and lock my front foot on other end of the band, these excercises also build your hip flexor muscles with the knee up parallel to the floor the same time ( trust me, you will run a lot faster). Cheers!

  14. Are there ever times when you lock your ankle somewhere between passing and a power shot? I feel like I see a lot of videos where the kicker is crossing the ball, and their foot isn’t quite locked down or up.

  15. Developing ankle muscles. Really is an amazing and a very very VERY underrated aspect. God bless you guys.:)

  16. Whenever I lock my ankle and point my toes down + curling foot towards calf, I feel like I’m going to get a cramp in my foot.

    Is that normal? I am sort of afraid of locking my ankle now.

  17. so this is why my kicks are trash compared to my friends… now i need to get used to this.

    (also say hi to your pillow for me)

  18. Idk why but when I lock my ankle I only lock it when my toes are pointed down.Anyone else have my problem?

  19. Hi thanks for the awesome video. I am lost about one thing. It’s the passing without control (like the tiki taka of barcelona, but without the talent) Should i do the same movement as if i did a control before or it’s just a deviation of the ball without following through ( because the ball already as a movement )? And should i lock my ankle ? Thank you if you take the time to help me

  20. Finally someone who actually shows what the feet look like, maybe it sounds stupid that I couldn't quite get what people meant with locking your ankle, BUT I DIDN'T! Thanks mate!

  21. I just started playing soccer and kicking the ball has hurt my ankle really bad. Although when I try locking my ankle I feel like I’m also tightening my whole leg

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