Your ankles and feet are very important in artistic swimming.


Think about figures. In many figures your feet are the last thing the judges see before giving the swimmers a mark.


If two swimmers with all skills being equal swam a figure and swimmer one had better ankle extension, the swimmer with better extension would score higher. The score may only be higher by 0.10, but I know many swimmers who have lost by less than that.


Training ankle extension does not take talent. It takes consistent deliberate work.

The foot is centre stage for ballet legs and flamingo positions.  


Improving ankle extension is an easy way to increase a swimmers score.


Swimmers will look like they HAVE longer legs.

Look HIGHER out of the water.

Feet will LOOK stronger.

Feet will BE stronger.

The coach will STOP yelling at the swimmers to fix their feet.

Take the time to train your ankle extension and you will be amazed at what it does for you.


The goal of this program is to increase ankle flexibility through a combination of strength and flexibility. Too often in synchro we only focus on the stretching side of extension. This program combines both. The exercises include some ballet and conventional stretching.


There are three phases in the program:

Each phase has a 3 week period where the exercises build off each other. In the following phases some new exercises are introduced.


Limited equipment is needed. The swimmer needs to have access to a chair, a soft surface like a yoga mat and a ball.

What you get:

  • A PDF document with the entire program including a title page with your club logo and a club photo of choice.
  • Links to videos with the exercises demonstrated and explained.
  • An introduction video for the club on suggestions on how to start the program.
  • Access to the private FaceBook group for the Head Coach.
  • A monthly email to support you for the duration of the program.

This program costs $99 CAD. 



If you are interested in purchasing this program or getting more information please contact me using the form below or email me at


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Includes all pattern changes and swimmer positions.