Ankle Weights?

Grove · Post by **Grove** » 28 Apr 2007 12:23

Hey everyone, I've been reading a lot of tips for new players to get better, but as far as I have seen, no one has recommended practicing with ankle weights. I've only played for a few months, but recently I have been practicing with ankle weights on to increase my ATW speed and overall leg strength, and I have seen great improvements.

I was wondering if any have you have ever tried practicing with ankle weights, or even heard of anyone doing this? I was also wondering if any of you would be willing to try it yourselves and see if you notice a difference.

PegLegHolly · Post by **PegLegHolly** » 28 Apr 2007 12:35

sounds interesting.

i know some guitar players have finger weights to increase their speed... so ankle weights sounds like that might work. i mean, of course you wouldnt always play with ankle weights.

are they bulky? would they get in the way? would you be able to use your clipper area?

freestyler4life · Post by **freestyler4life** » 28 Apr 2007 12:56

I would think that they would be really really hard on your knee, unless you just stick to particular tricks and don't overdo it

Grove · Post by **Grove** » 28 Apr 2007 13:15

They are actually pretty small, only around 4 lbs. each, so they aren't excessively bulky, but I would be lieing if I said they didn't get in the way a little. I don't always play with them, rather, after my normal practice routine, I strap them on just to do repitions of atw's, clippers and butterflys. I can kick fine with them on, but as you could imagine it gets tiring alot sooner. After playing with them for a week and half everyday, I have seen great improvements in my balance and speed.

Obviously any ankle weight won't do, but I think a wide array would be fine, provided they aren't very large and they can strap tight enough(my old pair had loose straps, and trust me, its better to not use a pair then to use a pair with loose straps).

sanuke okumatzu · Post by **sanuke okumatzu** » 28 Apr 2007 13:56

PegLegHolly wrote:sounds interesting.

i know some guitar players have finger weights to increase their speed... so ankle weights sounds like that might work. i mean, of course you wouldnt always play with ankle weights.

are they bulky? would they get in the way? would you be able to use your clipper area?

Finger-weights are a pain the the ass[finger]

I use ankle weights from time to time, they're 5 lbs and only an 1/8-1/2 inch thick. So, they don't get in the way too much just a wee bit now and then. I recommend them, they really help with increasing speed and dexterity.

Caleb · Post by **Caleb** » 28 Apr 2007 14:32

No offense to you Grove, but you see this idea come from someone once every few months. I strongly advise against them. I spent a period of about 6 months desperately researching exercise and ways to maximize footbag training a while back.

As far as ankle weights go. There was a martial artist I knew at Pitt by the name of "Lightning" Lloyd (name I forget) who used to train with ankle weights in Tae Kwon Do and swore they were his only recipe for success. But just about everyone who tried to duplicate is training regimen ended up ripping their joints to shreds. It DID work for him but there are just some people who can do everything wrong and eating everything bad for you then still end up seeing results.

I'm willing to bet ankle weights might help you initially with ATW's and clipper control in your initial footbag endeavors but if you plan on using them for anything more technical motions (Double ATW's, shuffle moves, most any type of setting motion) you'll find yourself with a lot of knee/hip problems down the line.

If you're looking for some type of supplemental workout to help footbag, I found high repetition weight training did so much. Squats, leg extensions, leg curls, and calf extensions really helped my strings become effortless. Other than that, just repetition, repetition, REPETITION. If you're trying to learn barflies, try 50 in a session. then rest. And tomorrow or the next day after you recover, your muscle memory will bring you pretty freaking close to hitting a barfly. If not already hitting it.

Yeah, I ended up typing too much. But my advice is definitely a big fat NO to ankle weights.

Grove · Post by **Grove** » 28 Apr 2007 15:08

Sweet man thanks for the input.

Anexthesis · Post by **Anexthesis** » 28 Apr 2007 22:14

I have to agree with Caleb ankle weights *could* improve your skill immensely if done exactly right. I tried using them a couple times but every time I did a symp or PS anything I could feel a much bigger impact on my spine and knees. My advice is if your having trouble with string length or certain big moves is to just drill them or do safe leg strengthening exercises.

Blue_turnip · Post by **Blue_turnip** » 29 Apr 2007 00:47

I can see them being troublesome for your knees

jrstubs · Post by **jrstubs** » 29 Apr 2007 05:37

I do this all the time,

Grove · Post by **Grove** » 29 Apr 2007 09:21

Thanks a lot guys, I was a bit worried about some possible long term impact, and I'd rather just high rep. weight train seperately as Caleb suggested then risk messing up my knees or ankles.

shredzilla · Post by **shredzilla** » 29 Apr 2007 10:26

Yeah I got some recently and even after just walking around the house with them for 15 min, I felt mild sensitivity in my knees. That was that. Oh and they were only 1 lb. I doubt very highly 4 lbs each leg would be good for you.

If you want to increase your dexing speed or even just dial in muscle memory for dexes, I suggest either using a tripod, or a 2 liter bottle to practice dexes around. You can even build a 'dexerciser' like some people including myself have done. Here's one I built out of pvc piping, took about 20 min to make:

As you can see, that thing sticking out from it is a detachable 'swirl bar' to practice swirling dexes as well. It definitely has helped a lot.

Skippy! · Post by **Skippy!** » 29 Apr 2007 12:48

The way that I see ankle weights is that it messes up the balance of the way your body is designed. If you mess that up, you'll hurt yourself.

My dex practicer (which I actually just realized I had) is one that's good for any drummers out there who didn't think of it. Just take the top off of your drum stool and stick any piece of drum hardware in the bottom...different pieces depending on how tall you might be. Put it on the ground, and start dexin!

jrstubs · Post by **jrstubs** » 29 Apr 2007 13:33

Skippy! wrote:The way that I see ankle weights is that it messes up the balance of the way your body is designed. If you mess that up, you'll hurt yourself.

My dex practicer (which I actually just realized I had) is one that's good for any drummers out there who didn't think of it. Just take the top off of your drum stool and stick any piece of drum hardware in the bottom...different pieces depending on how tall you might be. Put it on the ground, and start dexin!

The other day I tried to grow a moustache.

BenRea · Post by **BenRea** » 29 Apr 2007 14:41

maybe ankle weights could improve sets. actually i think they could improve them a lot. As long as you dont do any moves out of them...just do a pixie but catch it after you do that set, dont do the move after the set. I think that would be ok on the joints because your not jumping or anything, its just your foot moving.

Grove · Post by **Grove** » 29 Apr 2007 17:04

Haha I like the dexerciser man. I started using a 2 liter bottle and I can really feel the burn. Once I get a bit better I'll try to make a PVC one like that for the swirl bar, its a nice design.

janis · Post by **janis** » 30 Apr 2007 00:32

IMO ankle weights are just asking for trouble, especially if you have naturally weak knees/joints. Practicing with a heavier bag can be beneficial though.

shredzilla · Post by **shredzilla** » 01 May 2007 22:57

janis wrote:IMO ankle weights are just asking for trouble, especially if you have naturally weak knees/joints. Practicing with a heavier bag can be beneficial though.

Yeah, that's funny I tried that once but had forgotten about it. I played with a bag about 10 grams heavier, then switched to my normal weighted bag. The bag now felt easier to control and dex around. I may give that another shot.