These Simple Isometrics & Stability Exercises Unlocked My Agility

April 6, 2024 by VAHVA Fitness

Samuli shares several isometric stability exercises that helped him to strengthen his feet so much that he saw significant improvements in his speed and agility.

In this video, we demonstrated several exercises and tips for the feet using the isometrics & stability exercises. These are especially helpful if you have weaknesses in the ankles or feet.

This is something we recommend everyone to pay attention to regardless of your skill level.

In the previous post I mentioned:

In most sports and martial arts, a large portion of your speed, agility and power will be generated by your feet. In other words, strong ankles equals speed and power.

Especially when it comes to speed and agility, the strength and especially stability of your feet play a major role. Just like you should develop your hips and legs, you also should work on your feet.

Stability training (as we do in Athlete 20XX) in general will produce great gains in speed and agility because your ability to stabilize your joints will allow your muscles to not only produce more force but to also work efficiently.

Think about generating force on slippery ice: it's hard because you lack stability and good grounding. Likewise, you cannot launch a rocket without having a very strong base. 

Your body is exactly the same except it's more complex and nuanced than a fixed object like a rocket. Everything from your feet to knees to hips and core need to be stable and strong. This is why stability training for the lower body and core is immensely beneficial.

These exercises in particular unlocked my speed and agility like I couldn't believe.

Most importantly, they allowed me to start performing the plyometrics & explosive exercises in a way that they produced better results.

Isometrics & Stability Exercises for Feet

isometric ankle feet training

The exercises demonstrated in the video are quite self-explanatory and simple. You are just standing on your feet bilaterally (two feet) or unilaterally (one feet at the time).

You should practice standing with straight legs and also with bent legs. The bent leg variation is the one that is more challenging since it targets the calves and quadriceps more effectively.

If your legs are trembling and balancing is difficult, it means that there are weaknesses in the feet and legs. If you feel pain in your feet, it also means that the entire foot has to strengthen and harden

With practice, you will make fast and remarkable progress. The goal is to hold each position for 30 to 60 seconds. Even longer holds can be practiced. With unilateral holds you can take support but practicing without support (balancing) is also beneficial.

I personally did these for 3-4 weeks and noticed massive gains and improvements. Initially, my ankles got weaker and sore but once they recovered, they were much stronger and more stable. 

Today, I mostly practice the plyometrics of Athlete 20XX since now they produce such a good results and make me faster and more explosive after each session. 

I mostly practice running & mixed martial arts and I have noticed significant improvements. I would like to try fencing (a sport I used to enjoy) and see how fast I've become.

If you have pain in your feet or weaknesses in the area, or you just want to take your performance to the next level, take this form of training seriously. And practice barefeet or with barefoot shoes.

Start with mobility, move to strength, then to stability training. Once your feet are strong, mobile and stable, the plyometrics and explosive exercises will produce the best results.

This ankle/feet thing was a good reminder of how developing the body is actually done and how the 3 phases of Athlete 20XX were built on real results and not just theory. 

Unless you are already a top level athlete, you need to move from strength and mobility to stability. From stability you can move to power and speed. 

More info below.

How to Maximally Strengthen the Ankles & Feet

There are several phases you should take your ankles and feet through. 

Here are the steps we recommend:

  • Mobility – It's crucial to move the feet and ankles in all of their natural joint articulations. This step alone should get rid of most pain and issues in the area.
  • Strength – Mobility and range of motion are necessary but in addition to this the muscles need to be under considerable resistance to fully develop. 
  • Stability & isometrics – If your feet and ankles are in a bad shape, isometrics will strengthen them the most. Increased stability will directly translate into actual speed & agility.
  • Power – Once you have good levels of mobility, strength and stability, it's time to develop power so you can have even more speed, agility and force in your movements.

Earlier, Eero already uploaded a video demonstrating how to develop the Soleus – a calf muscle that is often neglected. But that's just one exercise out of many that should be used.

The full step-by-step solution to developing and fixing your feet is now added to Athlete 20XX Method for no additional cost. The benefits for many people will be worth the price of the program alone.

Superior Athletic Ankles & Feet course is a 1-hour course with videos and tutorials for each step mentioned above.

In addition, there are 2 full routines (video & text): one standard routine (from beginner to advanced) and one athletic routine (from intermediate to advanced).

The goal of this new course is not only to fix your feet but to also take your ankles & feet from a "good" level to your maximal level.

The benefits? Massive improvements in speed, agility and power in all sports and activities where you are standing up.

I have worked on this material for over 3 months and I move like I have never moved before. My running feels different... Even our MMA coach Nordine Taleb mentioned I move better and we actually learned some of the isometric drills from him.

The reason why I even started taking this more seriously was because he pointed out that I should be faster and more agile, especially considering my fighting style. And you know us: when we find a rabbit hole, we go deep!

So there you have it. A massive improvement done to Athlete 20XX Method. The program already had great exercises for the ankles (Phase 2 - Stability and Phase 3 - Power) but now the material is next level.

Stay strong.


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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