Friday, November 13, 2015

Ankle Strength Techniques


  1. If the ankle musculature is strong, a person can withstand greater force before an injury is sustained and strengthening lower leg muscles will also help prevent chronic conditions such as shin splints and Achilles tendonitis. Proprioception can also increase an athlete's performance.
  2. Proprioception or proprioceptive training is done with balance exercises or balance training. - Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
  3. Proprioception or proprioceptive training is done with balance exercises or balance training. - Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
  4. Proprioception or proprioceptive training is done with balance exercises or balance training. - One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.
  5. Strengthening - Exercise using thera-band for resisted range of motion. - Inversion for three sets of 20 in each direction.
  6. Strengthening - Exercise using thera-band for resisted range of motion. - Eversion for three sets of 20 in each direction.
  7. Strengthening - Exercise using thera-band for resisted range of motion. - Dorsiflexion for three sets of 20 in each direction.
  8. Strengthening - Exercise using thera-band for resisted range of motion. - Plantar Flexion for three sets of 20 in each direction.
  9. Calf raises which is done both seated and standing to strengthen both calf muscles and the Achilles tendon for three sets of 20 
  10. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Scissor Hops 10 to 15 times.
  11. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Standing Squat Jumps 10 to 15 times.
  12. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Bounding 10 to 15 times.

Sources:

http://www.active.com/fitness/articles/12-ways-to-build-ankle-strength-for-top-performance

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