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Strength and conditioning

When athletes squat well and are able to move under increasing loads, the opportunity to build speed, strength, stability, and explosive power is maximized. This transfers to improved performance in competitive environments.  Yet, many athletes lack the mobility to maximize the benefits of this basic movement, the most common of which is limited ankle dorsiflexion. Fortunately, squat movement patterns and positioning can be drastically improved by slightly elevating the heel of the athlete.


Most athletes will see a dramatic improvement in their ability to squat below parallel, providing maximum benefit of this strength building movement. In addition, the elevated heel typically enables the athlete to maintain a more upright torso in the squat position which allows the weight to be more properly stacked over the athlete's center of mass. This is critical in both the safety and resulting force production from the movement.