ANKLE STRENGTHENING PROGRAM

The program provide at the link below was created by Manuel A. Escalante, Jr. BS, ATC, EMT.  If preformed three times a week, the program will help strengthen your ankles, but will not necessarily prevent injury. All exercises should be done pain free.


www.csuchico.edu/~sbarker/injury/ankle/ankle_rehab.pdf

I'd add proprioception and plyometric exercises training to the exercises on the hand out that come from the link above.

Proprioception is the body's ability to realize its place in space. If an athlete is moving into a position that could sprain his or her ankle, increased proprioception can decrease the risk by alerting the athlete to the danger. Proprioception can also increase an athlete's performance. An athlete with superior balance and awareness will be able to control his or her body more effectively. This is especially true in sports like basketball and soccer, but valuable in all sports or training. Proprioceptive training is done with balance exercises.

Balance Training

1. Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
2. Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
3. One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.

Plyometric exercises are explosive and help to build, power, strength and speed in the muscles. The most important element when considering performance technique during plyometric training is the landing -- itt must be soft. When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip.

Ankle Agility

Lateral Step Up and Down
Step up to a step of bench, sideways and then step down sideways.
Plyometric Exercises: 

1. Single Leg Hops
   Hop forward and concentrate on "sticking" the landing.  
2. Single Leg Spot Jumps
   Hop from spot to spot on floor.  
3. Reactive Spot Jumps
   Place numbered pieces of tape on floor and as a partner calls out a number, hop to that number.