More Feet/Ankles/Knees

From Coach Keen:

Surprisingly, some of our athletes who saw the 'lacrosse ball on the foot' post let us know that it has been even more beneficial for them than we let on.

In that vein, then, we share another somewhat-known, but little-liked and therefore rarely-done, tool(s):
The Javorek shoulder and ankle warm-ups. Coach Javorek's warm-ups, like his sport-specific dumbbell complexes, are long, get the heart rate up, and induce lactic acid burn. So, it seems that athletes choose to skip these unless they are already having 'an issue,' at which point the obvious benefit they provide outweighs the training discomfort and tedium.

There is a great YouTube video of the shoulder warm-up/complex. We do it with 5# plates, and that's plenty. You can find it here:
Javorek's Shoulder Routine with Commands

The ankle program is not as well known. The way we do it, it consists of 30+ straight movements (no rest) as follows:
-Running In Place
-Calf Stretch
-Double Leg Toe Raise and Hold
-Double Count Split Jumps
-Ankle Warm-Up
-Split Jumps
-Double Leg Toe Raise, from Side Edge (rock feet out onto side edge of feet at bottom of movement, then back to flat foot before coming up on toes)
-Split Jumps
-Once Leg Toe Raise, R/L
-Squat Jumps
-Double Leg From Side Toe Raise
-Split Jumps
-Double Leg Bouncing in Place
-Forward-Backwards Bounce
-Squat Jumps
-Once Leg Toe Raise R/L
-Side-to-Side Bounce
-Double Leg From Side Toe Raise
-Squat Jump
-One Leg Bounce in Place R/L
-Split Jumps
-One Leg Forwards-Backwards Bounce R/L
-Squat Jumps
-One Leg Toe Raise R/L
-Split Jumps
-One Leg Side-to-Side Bounce R/L
-Squat Jumps
-One Leg Twisting Bounce R+L
-Split Jumps
-Squat Jumps
-One Leg Toe Raise R/L
-Double Leg From Side Toe Raise
-Squat Jumps

Do ten reps each, with the exception of running in place and stretching for about a minute each.  This will take you a good 5 minutes or more, and if your athletes do not have much in the way of lower-body work capacity this 'warm-up' could consitute a workout.  If that is the case, it is probably even *more* important for them to do. 

Huzzah!