ANKLE PREHAB / CONDITIONING HOME PROGRAM

1)

Strength - Theraband resistance: inversion / eversion / palantarflexion / dorsiflexion - SL squat - Riverdance squat ( SL squat to calf raise and 2 sec hold) - Calf raises > weighted calf raise > incline calf raise > weighted incline calf raise 2) Mobility - Wall knee taps - Straight legged jumps - Kneeling Tibialis Anterior stretch - Standing inversion stretch 3) Proprioception / neuromuscular control - SLS > SLS on uneven surface> SLS eyes closed - Theraband star point - SLS on BOSU ball - Forward hop for distance/ hop for height - Lateral Hop for distance/ hop for height - Recovery from landing from low box / BOSU ball