ANKLE STABILITY FOR NETBALL // STRENGTH AND CONDITIONING // FULL SESSION

It’s really important to take part in specific training to strengthen your body and to help avoid injury.
Specific training to improve your ankle stability should always be part of your weekly programming. Not only does it help you avoid injury, but it will improve your unilateral strength meaning that you can land with more stability and be stronger on the court too.
Haven’t got time for the whole session? Why not try adding the banded work into your pre-game prep. It can easily be done in 10 minutes and will help you to mobilise and activate your ankles and surrounding muscles before a game.
Whilst this session has been created to help target these areas and can be used as a guide, it’s always best to work with a specialist especially when entering the gym for the first time. Remember to always lift safety and to never lift excessive weight without supervision.
Block A - Banded Work
- Seated Band work (Dorsi-flexion)
- Seated Band work (Plantar-flexion)
Block B - Strength
- Calf Raises (HEAVY)
Block C - Accessory
- Single Leg Around the World Taps
- Single Leg Deadlift
Watch video for more specific instructions and coaching questions
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DISCLAIMER: When joining Jenni or any of our other coaches for a workout you need to take some precautions as your health and safety is the most important. To avoid injury or harm you need to check you health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional for advice on your exercise form. Netball Excellence Training and CLUB NET will not be responsible or liable for any injury or harm you sustain as a result of this video