Ben performance and physiotherapy inc
A 12 week ankle prehab program to prevent inversion ankle sprains, the most common injury in athletes. Designed by Benson Amihere, MScPT, CSCS, of Ben Performance and Physiotherapy.
Six phases build stronger, more resilient ankles: Foundational Mobility and Activation (weeks 1 to 2), Building the Base (weeks 3 to 4), Building Strength (weeks 5 to 6), Weighted Force Absorption I (weeks 7 to 8), Weighted Force Absorption II (weeks 9 to 10), and Force Production and Reactive Force (weeks 11 to 12).
Three short sessions per week that work as a warm up or between sets of your regular training. Every exercise has a narrated demo video from Ben. Equipment: a wall, a towel, a resistance band, a step or low box, a light dumbbell or kettlebell, and an Airex or similar balance pad for the final phase.
Train ankle strength, stability, mobility and control so you spend less time sidelined and move faster, cut sharper and play with more confidence.
1 sessions per week
Must use App app to view and log training
Program Training
A
Knees Over Toes Mobility
2 x 8
B
Ankle CARs
2 x 6
C
Towel Scrunches
2 x 6
D
Toes Up Calf Stretch
2 x 0:30
E
Plantar Flexion Stretch
2 x 0:30
A
Knees Over Toes Mobility
2 x 8
B
Ankle CARs
2 x 6
C
Towel Scrunches
2 x 6
D
Toes Up Calf Stretch
2 x 0:30
E
Plantar Flexion Stretch
2 x 0:30
A
Knees Over Toes Mobility
2 x 8
B
Ankle CARs
2 x 6
C
Towel Scrunches
2 x 6
D
Toes Up Calf Stretch
2 x 0:30
E
Plantar Flexion Stretch
2 x 0:30
