A Solid Foundation Starts at the Bottom Lance Gill Building a better golf swing begins with the development of a solid body foundation. The body’s foundation can be described clearly as; Strength, Flexibility, Balance, and Endurance. These four components are vital, since they serve as building blocks for bigger and better things. When training for a specific sport, such as golf, one must create a solid foundation in the four aforementioned areas. Once these four areas (Strength, Flexibility, Balance and Endurance) are optimized, the body is then able to progress into a more specific training setting. In sharp contrast, trying to progress before the foundation is properly established can lead to decreased performance and/or physical setbacks. This month, we are going to be looking at the bottom of the foundation, the ankle. Our ankles are often overlooked and under trained when training specifically for golf. If the ankles possess limitations in Strength, Flexibility, Balance or Endurance, ultimately your game will suffer in some fashion. Through a proper exercise routine, you can get your ankles in shape, thereby preparing them for proper “function”. Here are some simple exercises that can help to gain some Strength, Flexibility, Balance and Endurance for your ankles. These exercises will help you to progress to more functional movement patterns with the lower body, thus allowing your golf swing to be more efficient, powerful and consistent. Form and Flatten Arches Begin by sitting on a chair and placing your fists between your knees as shown in picture. With your feet equally spread apart in comparison to your knees,. Roll to the outside of each foot. Do not break the chain of your knee touching your fists touching your other knee. Repeat movement in opposite direction rolling to the insides of each foot. Do not allow excessive pressure to be placed upon fists in this movement. Repeat entire movement pattern for approximately 30 seconds. Three sets per day should serve to improve your ankle strength, flexibility, balance and endurance. (Always perform any stretch in a slow controlled manner, and never to the point of pain). Ankle Windshield Wipers Begin by sitting on a chair and placing your fists between your knees as shown in picture. With your feet equally spread apart in comparison to your knees, lift forefoot off the ground so you are only on your heels. While keeping the continuous chain of knee-fist-fist-knee, swerve both feet to the right (while maintaining your heels squarely on the ground). Repeat movement pattern to the left in same fashion (while maintaining your heels squarely on the ground). Repeat entire movement pattern for approximately 30 seconds. Three sets per day should serve to improve your ankle strength, flexibility, balance and endurance. The domains of Strength, Flexibility, Balance and Endurance are thoroughly tested in several areas of the body in relation to the golf swing. This information is vital in drawing a conclusion and in preparing a pathway for progress. It is the goal of Clubgolf Fitness Center to establish this foundation and prepare the athlete (golfer) for the next step in the training process (Functional Skills). The first step to identify which areas of your foundation that are limited can be done at ClubGolf. A comprehensive and personal screening process will identify limitations in all areas of the body, which relate to the golfing population. Click Here for More Golf Fitness Articles Lance Gill is a Certified Master Golf Fitness Instructor from Advantage Golf, an Athletic Trainer and the Lead Diagnostician at ClubGolf Fitness Center in Cincinatti. For more information on how to build a solid foundation, schedule a body screening, or learn more ways to improve your golf game, contact Lance at 301-519-1920 or email him at Lance@ClubGolf.com  The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.