Ankle workout
Description of the exercise: Stand on one leg with your eyes closed (exercise video A0010 Foot & Leg in sportsbasics.com).
Intention of the exercise: This exercise strengthens the muscles in your foot to give a better balance. It will strengthen ligaments and muscles in the ankle. A simple exercise to avoid injuries as a sprained ankle. It is also a great rehabilitation exercise if your ankle is already sprained.
Regardless of the sport, strong legs and ankles are essential for being active. A good balance is always important.
How to do the exercise: Stand on one leg with your eyes closed. To activate all muscles and nerves in the leg, do the exercise without shoes.
Continuity is a keyword for training and in the physical training. Add balance exercises in your daily workout routine, fx while getting warm or in the locker room. It is also easy to do at home, or when you brush your teeth.
Recommended repetitions and set: 30 to 90 sec several times a day.
Mobility training
This mobility exercise enhances the mobility in the back of the thigh (hamstrings muscle).
Ankle workout and mobility
This exercise strengthens muscles to keep you balanced. It strengthens ligaments and muscles around the ankle.
Back workout
This back exercise will strengthen your back muscles. All the way from the shoulders to the lower back.