THE SECRET TO FOOT FLEXRS
What is Dorsi-Flex?
dorsi-flexed (toes up) position is the proper sprint biomechanic position of
the foot. The two main reasons to dorsi-flex the foot are: 1) Your lower leg
creates a shorter lever during your stride recovery phase, making it a much
faster and more efficient movement.
2) If your foot is dorsi-flexed when
you approach the ground strike, you will drive off the ground more quickly and
efficiently. If your foot is hanging down when you go to strike the ground, you
will create a breaking action where you must reload the foot upon ground strike
to drive off of it. You can see this happen with runners who spend a lot of
time on the ground. They typically have problems with leaning back while
Why use FOOT FLEXR?
is a training tool that helps to teach dorsi-flexion of the foot. By attaching
the Velcro cuff around your ankle and the elastic strap to the front of your
shoe (using a cable tie through the last set of shoe lace holes) you can
tighten the elastic strap to help teach you to dorsi-flex the foot. We made the
strap elastic to allow you to extend the foot through normal sprinting motions.
You can also adjust the level of resistance on the foot by tightening or
loosening the elastic strap. As with all equipment, always start easy and add
resistance as you become used to the new position.
perfect training tool.
Many athletes have considerable trouble
learning to dorsi-flex the foot because they dont know what the proper
position feels like. FOOT FLEXR gives the athletes the chance to feel the
correct position while training, and conditions them to keep it. Through
repetitive reinforcement and consistent use, the proper foot position will
become a natural habit.
IMPORTANT! Read this before you use
How do I use FOOT FLEXR?
with all new movements and exercises you should begin using FOOT FLEXR easy,
and then gradually increase resistance as the athletes comfort level
rises with each new position. Every athlete will start at a different level of
How tight should I adjust the strap for the first
week using FOOT FLEXR?
For example, athletes who point their toes
all the time should start by lightly tightening the elastic strap so that the
foot is at an angle between 135 to 125 degrees with respect to the lower
leg. For all other athletes, start with medium tension on the strap with
the foot at an angle between 125 to 100 degrees.
How should I
use FOOT FLEXR during the first week?
During the first
week, use FOOT FLEXR for 20 -40 minutes per day, concentrating on working with
the strap and not against it. Do your running and form drills, striders, and
non-ballistic training with your FOOT FLEXR on. If you are a toe pointer, you
will also need to work on adjusting your forward lean In the beginning you may
feel awkward, but this is normal for an athlete who is breaking a bad habit.
The secret to FOOT FLEXR is that it replaces the bad habit with correct running
form -- enabling you to run more quickly and efficiently.
What should I do when Im comfortable (and not fighting) the
If you are comfortable with the
new position and level of resistance after the first week, you can add more
resistance gradually, until you get to the optimum 90 degree level. You can
also wear your FOOT FLEXR during sprinting workouts, intervals, hills,
plyometrics, bounding, stadium stairs, hurdles, and any workout that requires
speed and the dorsi-flexed position. When the proper dorsi-flexed position
becomes a habit, use your FOOT FLEXR periodically to positively reinforce this
habit and assure that you will keep it forever.
FOOT FLEXR Page.