Examining ways to improve ankle mobility during the overhead squat lift

Kaminski, Thomas W.To perform a proper squat, athletes must be mobile in the ankle, knee, and hip while maintaining a strong torso to protect the musculature surrounding the spine. Deficits in mobility, especially at the foot and ankle can cause compensation resulting in the widening of the feet and/or turning the toes outward to achieve proper squat depth. The purpose of this study is to analyze the overhead squat (OHS) in a group of female collegiate athletes and implement an appropriate ankle dorsiflexion mobility exercise program to improve squat performance. A total of 44 female student-athletes (age 18- 25) were randomly divided into three treatment interventions: (1) Traditional Calf Stretch technique; (2) a joint-capsule release intervention termed "Banded Heel Cord (Anterior Bias)(TM)"; and (3) a soft tissue intervention termed "Barbell Calf Smash(TM)". A series of measurements were made to analyze the OHS including ankle dorsiflexion motion and movement analysis (torso angle, squat depth, shin angle, knee flare, foot width, and ankle eversion motion) at baseline and following 6 weeks of training. Analysis of covariance (ANCOVA) tests were used for comparisons between and within the three intervention groups. Improvements in DF ROM following the 6 week intervention period averaged greater than 20% in both the BHC(TM) and BCS(TM) groups; leading to significant improvements in squat depth in both groups as well. Two contemporary and novel ankle mobility exercises proved beneficial in significantly enhancing DF ROM and squat depth in our population of female student-athletes, who were considered novice to the OHS.University of Delaware, Department of Kinesiology and Applied PhysiologyM.S