Loaded foot activation exercises like the corkscrew and lock help the connective tissues of the foot/ankle distribute ground reaction force more effectively by increasing foot strength and ground-contact surface area—which improves force-transfer and balance-control. One way to optimize the adaptation of these features is to isometrically “splay” the toes of each foot out using a loaded movement. The goal is to splay your toes out and drive force through the tissues. While foot activation drills may seem simple, they are highly beneficial for any ground-based athlete because they help increase strength, surface area (splay), and tensile pre-stress in the foot/ankle complex.

Progress foot activation exercises by using heavier (submaximal) loads and/or longer hold times (<30-sec).