I want to put together an ankle strenghtening circuit-any?
I want to put together an ankle strenghtening circuit-any tips please?
I need it to be about 20 mins long and to really help with the prevention of the injury thats most netballers have painfully experiance. Any ideas are welcome. Thanks xx
I would probably mix up a circuit that looked like... 1.skipping, 2.wobble board rotations(left and right), 3.running up and down steps, 4.standing calf raises, 5.side stepping up and down steps/bench, 6.wobble board passing, 7.more skipping, 8.wobble board squats, 9.backwards running, 10.ballets jumps(standing with ballet stance, come up on toes then bend and jump, landing on toes then heels down).
If you did this maybe 45secs then 15sec to move to next station and start, the whole circuit would take roughly 10mins. Repeat entire circuit 2xs = 20mins. Just thinking off the top of my head, might help might not.
I would not concentrate on any body part specifically. If you were to do the research knees are more vulnerable for the netballer. My suggestion would be to focus on a good warm up and a good stretching routine. Ankles often benefit from preventative strapping, however, that is also somewhat dependent on age and playing level.
sportplan_netball
