"When it comes time for the playoffs, which would you rather have, two better players, or two new plays? I would rather have two better players."  -Don Meyer

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. 

It doesn't matter who scores the points, it's who can get the ball to the scorer. -Larry Bird

Hard work pays off -- hard work beats talent any day, but if you're talented and work hard, it's hard to be beat. -Robert Griffin III

"There are no new fundamentals. You've got to be a little suspicious of someone who says, "I've got a new fundamental." That's like someone inviting you to tour a factory where they are manufacturing antiques." -- Jim Rohn

Kevin Sivils on Defensive Rebounds

Since 80% of missed shots rebound on the side of the goal opposite from the side the shot was taken (can you believe someone charted that?), simply run the point guard to that side of the court. Not only will it provide you with an extra, free, unblocked out rebounder, this is the quickest possible way to initiate a fast break.

 Turn rebounds into loose balls – tip the ball into the short corner and run it down.  Try to tip the ball to the short corner, the area between the goal and the corner, near the baseline and behind the backboard. By tipping the ball to a known area, your team will have a greater chance of running down the ball. If the opponent does secure the offensive rebound, it is a difficult location of the court to score from, requiring the opponent to set up their offense, giving your defense time to reset as well.

Emphasize obtaining the rebound more than blocking out. Heresy I know. But as I said before, size matters. In this case, the size of the rebounder’s heart, the level of desire to obtain the ball. The issue should never be how possession of the ball is obtained, but that it possession of the ball is obtained and obtained legally, without fouling or turning the ball over.


  Coach Kevin Sivils

“Never let your head hang down. Never give up and sit down and grieve. Find another way." - Satchel Paige