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Elysia Tsai's picture

Ankle Exercises- 3 Part Series, Advanced Exercises

Ankle injuries are common in soccer.  Being able to rehabilitate properly from an injury will help reduce reoccurrence of injury and complications.  Progression from basic to advanced ankle exercises helps prepare your ankle for the stop and go, balance and endurance your ankles need for soccer.  This three part series includes basic, intermediate and advanced ankle strengthening exercises.  Ensure the nature of your injury before you begin these exercises and do not progress unless you are instructed to if under the care of a physician, athletic trainer or physical therapist.

Progressing to advanced ankle exercises requires your ability to jump and maintain control of your body in different angles.  These moves help simulate the pounding and deceleration required by your ankle and lower body.  Having good body mechanics and balance upon landing ensures your postural stability and ability to stay upright.  Add a “hold” to a jump move to engage your lower body eccentrically for greater support.  Do 2 sets of 10-20 reps for each exercise.

The progression for the advanced ankle exercise video is listed below:

  • Two foot side to side jump with an optional hold
  • Two foot forward and backward jump with an optional hold
  • Two foot diagonal jumps with an optional hold
  • One foot side to side jump with a hold
  • One foot forward and backward jump with an optional hold
  • One foot diagonal jumps with an optional hold
  • Lateral speed skater jump with a hold
  • Diagonal speed skater jump and hold
  • High knee step and hold
  • Figure 8 run

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