This ankle dorsiflexion test is a simple, telling way to see if tightness in your Achilles tendon and/or calf muscles holds you back in training. If you want springier jumps/sprints, or softer/safer landings, quality ankle DF is a top priority (both passive & active ROM).

A lack of ankle DF often results in problems squatting deep. Poor ankle DF also makes it harder to minimize impact when landing/falling. If you find that you have significantly asymmetrical mobility in your ankles due to old injuries/imbalances, beware of it leading to more injuries as well. If your ankles don’t work well, the next parts up the chain (knees, hips, back, etc) may compensate, and gradually deteriorate as well.

Similarly, poor ankle DF can sabotage power and control in your jumps/sprints/strides. Poor ROM will force you to alter mechanics, resulting in undesirable changes to posture/rhythm/etc. It doesn’t matter how much force you can produce if you do it at the wrong time and/or in the wrong position. Good ankle mobility helps you maximize speed & power gains thanks to using more optimal movement mechanics.