{"id":1237,"date":"2026-10-29T06:38:14","date_gmt":"2026-10-29T06:38:14","guid":{"rendered":"https:\/\/thedropdrive.com\/?p=1237"},"modified":"2026-10-29T06:38:14","modified_gmt":"2026-10-29T06:38:14","slug":"bulletproof-ankles-wall-knee-test-alphabet-strength","status":"publish","type":"post","link":"https:\/\/thedropdrive.com\/?p=1237","title":{"rendered":"Bulletproof Ankles: Wall Knee Test + Alphabet Strength"},"content":{"rendered":"<div class=\"entry-content-asset videofit\">\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Build Bulletproof Ankles for Pickleball\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/aBoD-m9-TbQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<h2>Summary<\/h2>\n<p>Selkirk TV\u2019s ankle session starts from the ground up: sprains, Achilles, and plantar issues show up when feet aren\u2019t mobile or strong enough for pickleball.<\/p>\n<p>Living-room assessment: stand ~2\u20134 inches from a wall and drive the knee to the wall with the heel down \u2014 note your distance. Then chair ankle alphabet for range. Follow with strength work so you can retest and push the wall distance over time.<\/p>\n<h2>Key takeaways<\/h2>\n<ul>\n<li>Assess ankle dorsiflexion with heel-down wall knee touch<\/li>\n<li>Mark your wall distance; retest after strength work<\/li>\n<li>Ankle alphabet + strength to cut sprain\/Achilles\/plantar risk<\/li>\n<\/ul>\n<h2>Action items<\/h2>\n<ul>\n<li>Do the wall test both sides today; write the inch distance<\/li>\n<li>Add 2 min ankle alphabet + strength 3\u00d7 this week, then retest<\/li>\n<\/ul>\n<div class=\"tdd-newsletter\">\n<p><strong>Get the 5 best pickleball tips every week<\/strong><\/p>\n<p><script async src=\"https:\/\/subscribe-forms.beehiiv.com\/v3\/loader.js\" data-beehiiv-form=\"0e5f3fe0-e4d3-4036-8d7f-c33b311980b2\"><\/script><\/p>\n<p><a href=\"https:\/\/thedropdrive.beehiiv.com\/subscribe\">Subscribe free<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Selkirk TV\u2019s ankle session starts from the ground up: sprains, Achilles, and plantar issues show up when feet aren\u2019t mobile or strong enough for pickleball.<\/p>\n","protected":false},"author":2,"featured_media":729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[1303,88,1266,1304,793],"class_list":["post-1237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-footwork","tag-ankles","tag-injury-prevention","tag-mobility","tag-pt","tag-selkirk"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/thedropdrive.com\/wp-content\/uploads\/2026\/10\/01-doubles-at-the-net-over-shoulder-scaled.jpg","_links":{"self":[{"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/posts\/1237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1237"}],"version-history":[{"count":0,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/posts\/1237\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=\/wp\/v2\/media\/729"}],"wp:attachment":[{"href":"https:\/\/thedropdrive.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thedropdrive.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}