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  • Big Toe Trainer

    Exercises

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  • Big Toe Trainer

    Exercises

Training with the Big Toe Trainer

Training with the Big Toe Trainer is simple and only takes a few minutes. We recommend 4 sessions per week with the right expander for your current condition. Make sure that the device is placed on a firm, level surface and that your foot is positioned correctly.

Recommendations for expander selection:


  • Yellow: for inactive and untrained.
  • Green: For hobby and occasional athletes.
  • Blue/black (add-on): For strong physiques, barefoot athletes (beach volleyball, beach sports), competitive athletes.
To train maximum strength, choose an expander with which you can effortlessly achieve eight to ten repetitions. Slowly count to three while performing the movement. The repetition should end at ‘three’ and the next one should begin at ‘four’. After eight to ten repetitions, take a 90-second break before starting the next series. Perform five series of eight to ten repetitions each.

For strength endurance training, you should train with light resistance (15 to 30 repetitions).

Barefoot or with socks:
optimise your training for a strong big toe

It is best to do the exercises barefoot or in socks - shoes should definitely be left off. To specifically promote the structure and alignment of your big toe, we recommend using the Big Toe Spacer. This ensures that your big toe remains straight and can utilise its full strength potential as a natural lever. You can also use the Big Toe Sock: It has a separate pocket for the big toe and therefore enables optimum positioning and simultaneous use of the Big Toe Spacer, even with socks.

Positioning on the device and movement sequence


Position your foot in the device so that your toes are on the flap and the metatarsophalangeal joints are level with the upper anchor point of the expander.

Press the toes down without lifting the heel. Make sure that the toes do not curl but remain stretched. Release the tension so that the flap comes back up. Repeat the process.

Exercise 1 "Load"

The first exercise in the ‘Load’ position trains the strength of the big toe and the stability of the forefoot for the middle stance phase of running and the transition phase of jumping and changing direction, when maximum strength of the big toe is required.


The exercise can be performed standing or sitting. The exercises are more “functional” when performed standing up. They are more difficult to perform sitting down as the body weight cannot be used to the same extent to push down the plate.

Exercise 1 "Load"

The first exercise in the ‘Load’ position trains the strength of the big toe and the stability of the forefoot for the middle stance phase of running and the transition phase of jumping and changing direction, when maximum strength of the big toe is required.


The exercise can be performed standing or sitting. The exercises are more “functional” when performed standing up. They are more difficult to perform sitting down as the body weight cannot be used to the same extent to push down the plate.

Exercise 2 "Launch"

Perform the second exercise standing up. Stand on the device with the plate pressed down and slowly raise your heel while maintaining tension on your toes. The exercise ends with the heel slowly returning to the floor plate. During the exercise, the front standing leg is in a stepping position approx. one step forward in front of the exercising foot.


The exercise in the ‘Launch’ position trains the flexibility of the big toe and the elasticity of the tendons for the push-off phase when running, jumping and changing direction, when maximum tendon recoil and elastic energy is required for an explosive ‘push-off’ from the ground.

Exercise 2 "Launch"

Perform the second exercise standing up. Stand on the device with the plate pressed down and slowly raise your heel while maintaining tension on your toes. The exercise ends with the heel slowly returning to the floor plate. During the exercise, the front standing leg is in a stepping position approx. one step forward in front of the exercising foot.


The exercise in the ‘Launch’ position trains the flexibility of the big toe and the elasticity of the tendons for the push-off phase when running, jumping and changing direction, when maximum tendon recoil and elastic energy is required for an explosive ‘push-off’ from the ground.

Big Toe Power - build it up while standing, strengthen it while sitting.

Step 1: "Standing"

Position: Standing, feet togetherr
Sequence: "Load" exercise ➡️ "Launch" exercise/p>

Goal: Start with at least 15 repetitions per foot, later increase to 3 sets of 20 repetitions per foot

Step 2: "Seated"

Position: Seated, feet upright, feet together
Sequence: "Load" exercise

Goal: Start with at least 15 repetitions per foot, later increase to 3 sets of 20 repetitions per foot

As soon as you can safely complete exercise two with your starter band (e.g. yellow) with 20 repetitions per foot, switch to the next higher expander level (e.g. blue) and continue the exercise cycle until you can easily achieve 20 repetitions per foot with this level too. Then switch to the next higher expander level again.

Big Toe Power - build it up while standing, strengthen it while sitting.

Step 1: "Standing"

Position: Standing, feet togetherr
Sequence: "Load" exercise ➡️ "Launch" exercise/p>

Goal: Start with at least 15 repetitions per foot, later increase to 3 sets of 20 repetitions per foot

Step 2: "Seated"

Position: Seated, feet upright, feet together
Sequence: "Load" exercise

Goal: Start with at least 15 repetitions per foot, later increase to 3 sets of 20 repetitions per foot

As soon as you can safely complete exercise two with your starter band (e.g. yellow) with 20 repetitions per foot, switch to the next higher expander level (e.g. blue) and continue the exercise cycle until you can easily achieve 20 repetitions per foot with this level too. Then switch to the next higher expander level again.

Get stronger step by step: 
How to increase your training intensity correctly

The progression of the exercise is gradual: Start with the expander band, with which you can perform at least 15 repetitions per foot without difficulty while standing (feet next to each other). Increase until you can safely complete three sets of 20 repetitions per foot. 

Only then do you switch to the next higher expander band. Before changing bands, however, repeat the same training process in a seated position: As soon as you can do three sets of 20 repetitions per foot without any problems, it is time to move on to the next expander level.

Increase intensity: Here's how

Get stronger step by step: 
How to increase your training intensity correctly

Get stronger step by step: 
How to increase your training intensity correctly

The progression of the exercise is gradual: Start with the expander band, with which you can perform at least 15 repetitions per foot without difficulty while standing (feet next to each other). Increase until you can safely complete three sets of 20 repetitions per foot. 

Only then do you switch to the next higher expander band. Before changing bands, however, repeat the same training process in a seated position: As soon as you can do three sets of 20 repetitions per foot without any problems, it is time to move on to the next expander level.

Increase intensity: Here's how

🟡 Yellow → 🟢 Green → 🔵 Blue → ⚫ Black

Avoid common mistakes: You should pay attention to this when performing the exercise

Avoid common mistakes: You should pay attention to this when performing the exercise

Pay attention to the following points when performing the exercises to avoid typical mistakes:

  • In exercise 1 - "Load", the heel always remains on the floor. The movement is controlled exclusively by the strength of the toe flexors; the heel must not be lifted.
  • It is also important in exercise 1 that the second to fourth toes do not assume a hammer toe position when pressing down on the plate. The toes should work evenly and in a controlled manner.
  • In exercise 2 - "Launch", it must be ensured that the moving plate remains down for the entire exercise once it has been pressed down to the floor by the toes. Even when the heel is lowered, the plate must not lift up again.