Noir Sporttherapie GmbH
Unlock your full athletic potential with Ankle Prehab 101: your go-to program for building ankle strength, stability, and mobility to prevent injuries and enhance performance.
Whether you're recovering from an ankle setback or looking to prevent one, this program provides foundational exercises designed to bulletproof your ankles, improve balance, and increase functional range of motion.
Over the course of the program, you’ll progress through targeted movements that strengthen the muscles, tendons, and ligaments surrounding your ankle, setting you up for success in any sport or fitness activity.
Perfect for all levels, Ankle Prehab 101 will help you move with confidence, prevent common injuries, and keep you performing at your best.
2 sessions per week
Must use App app to view and log training
Program Training
A1
Backward Run
A2
Mini Bands
B1
Calf Raise
B2
Calf Raise at 90°
B3
Tibialis Raises
B4
Walk on Tiptoe
1 x 30
B5
Walk on Heels
1 x 30
B6
Walk the walk
1 x 30
B7
SL Stand on a Balance-Pad
1 x 30
C1
Handwalk to Push-Up Position
C2
Calf Stretch
C3
Spread the Toes
A1
Backward Run
1 x 5:00
A2
Mini Bands
B1
Calf Raise
B2
Calf Raise at 90°
B3
Tibialis Raises
B4
Deep Squat
3 x 10
B5
DL Glute Bridge on Foam-Roll Iso
3 x 30
B6
DL Glute Bridge on Foam-Roll
3 x 15
B7
Wall Sit on toes
2 x 1:00
C1
Handwalk to Push-Up Position
1 x 30
C2
Calf Stretch
C3
Spread the Toes
A1
Backward Run
1 x 5:00
A2
Mini Bands
B1
Calf Raise
B2
Calf Raise at 90°
B3
Tibialis Raises
B4
Standing Scale to High Knee
3 x 10
B5
Skipping to Jog
3 x 30
B6
B-Skip
2 x 1:00
B7
Side Skipping
C1
Handwalk to Push-Up Position
1 x 30
C2
Calf Stretch
C3
Spread the Toes
The Ankle Prehab 101 Program is your key to building stronger, more resilient ankles, enhancing mobility, and preventing future injuries. Invest in your body, increase your stability, and stay ahead of the game. Join now, and step into a future where you
Get ANKLE PREHAB 101
