This video covers Collapsed Kneeling Ankle Plantarflexion (PF) PAILs/RAILs - a drill designed to improve ankle plantarflexion range and, more importantly, your ability to own that range with strength and control. Better plantarflexion supports healthier ankles and feet, stronger push-off mechanics, and more comfortable kneeling, lunging, and training positions.

The sequence (repeatable for sets or reps):
1. Passive stretch (~2 minutes): settle into the collapsed kneeling PF position, breathe, and let the tissues adapt while you find your best alignment.
2. PAILs (progressive isometric contraction): gradually build tension into the position to create the stimulus for the day.
3. RAILs (regressive isometric contraction): reverse the intent and actively try to pull deeper into the newly available range.
4. Sink into the new range: ease off slightly and use the window you created to sit deeper with more comfort and control.
5. Repeat for additional rounds if you’re doing multiple sets.

Programming note: The iso durations and intensity (time under tension) should match the goal of the session - lighter/shorter for prep and skill, heavier/longer for strength and adaptation.

Optional equipment: Yoga blocks (progression + regression)
• Progression: place block to create more stretch demand and length through plantarflexion as your range improves.
• Regression: sit on blocks to reduce the gap between bum and ankles if you’re limited by knee flexion and/or ankle PF, keeping the drill clean and tolerable while you build capacity.