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ANKLE: Strength, Flexibility, and Proprioception (ability of the body to determine its location to its environment). Flexibility-Lack
of ankle flexibility especially in the gastrocsoleus muscles (calf
muscles) can put the soccer athlete at risk for inversion ankle sprains
(rolling the ankle). It is important to stretch the calf with the
knee bent and with the knee extended to ensure you stretch both parts
of the muscle. Hold your stretches 20 seconds and perform 5-10 repetitions.
Perform these stretches daily.
Strengthening of
the dorsiflexors (muscles in front of shin that pull the foot upward)
and evertors (muscles located on the outer leg and push the foot
outward away from the body) often can help prevent common non contact
ankle sprains. Perform 2-3 sets of 10 repetitions 2-3 times per week.
Proprioception- to
improve your proprioception in the muscles of the lower leg and balance
begin by standing on one foot and trying to hold your position for
20 seconds without losing your balance on a firm surface. If you
are able to accomplish this attempt to perform on an unstable surface
such as a versa disc on balance board. This will create difficult
for the vestibular system as well as the lower leg musculature in
maintaining an stable, vertical position. Attempt to hold for 20-30
seconds and repeat 5-10 times. Perform 2-3 times per week. Perform
these activities after your stretching and strengthening exercises.
COMING SOON: Champion Sports Training and Warrior Soccer Camp’s Soccer Video Series
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