Keep
your ankle dorsi - flexed (toes pointed up to your shin).
As in the Isometric Holds, you will want your hip slightly externally rotated and
your ankle dorsi - flexed.
Not exact matches
You'll then
dorsi - flex the
ankle / foot (i.e., pull your toes up) for the desired number of reps prescribed (typically 10 - 12).
Isometric Hold: Lying flat down on your back, externally rotate your hip slightly,
dorsi - flex your
ankle (pull your toes / foot back towards your shin), and then tighten up your quad as tight as you can.
They reported that the moment arm length increased as the
ankle moved from a
dorsi - flexed to plantar - flexed position.