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Posted On: October 13th 2026, 09:25 pm
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Run Specific Ankle Isometric + 10/5 RSI on the PlyoMat
Influenced by the work of @alex.natera , our football skill group performed this pairing: a 10-second ankle isometric followed by the 10/5 RSI test on the @plyomat_aat .
Run-Specific Ankle Isometric
Place the ball of the foot on a plate or platform directly under the bar. Keep the working leg extended with the ankle neutral to slightly plantarflexed. The intent is maximal effort throughout the hold.
10/5 RSI
Stay tall with minimal knee bend. Aim for height while keeping ground contact time short, rebounding immediately into the next jump. Keep arm position consistent and stay in the same spot throughout all 10 reps.
Shoutout to @straydog_strength for the Triphasic ISO Cups we’re using in this setup.
Athlete: @bryceferrell_
#strengthandconditioning #isometrics #footballstrength #speedtraining #plyometricstraining
Influenced by the work of @alex.natera , our football skill group performed this pairing: a 10-second ankle isometric followed by the 10/5 RSI test on the @plyomat_aat .
Run-Specific Ankle Isometric
Place the ball of the foot on a plate or platform directly under the bar. Keep the working leg extended with the ankle neutral to slightly plantarflexed. The intent is maximal effort throughout the hold.
10/5 RSI
Stay tall with minimal knee bend. Aim for height while keeping ground contact time short, rebounding immediately into the next jump. Keep arm position consistent and stay in the same spot throughout all 10 reps.
Shoutout to @straydog_strength for the Triphasic ISO Cups we’re using in this setup.
Athlete: @bryceferrell_
#strengthandconditioning #isometrics #footballstrength #speedtraining #plyometricstraining
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