{"id":861,"date":"2018-02-01T17:10:12","date_gmt":"2018-02-01T17:10:12","guid":{"rendered":"http:\/\/stadiasportsmedicine.com\/info\/?p=861"},"modified":"2018-02-01T17:11:58","modified_gmt":"2018-02-01T17:11:58","slug":"ankle-sprain-prevention-through-balance-training","status":"publish","type":"post","link":"https:\/\/stadiasportsmedicine.com\/info\/2018\/ankle-sprain-prevention-through-balance-training\/","title":{"rendered":"Ankle Sprain Prevention through Balance Training"},"content":{"rendered":"

 <\/p>\n

Perform Phases 1-4 five days\/week. Perform phase 5 three days\/week for the duration of the season. Each exercise is done for 30 seconds\/leg. Alternate legs during a rest period of 30 seconds between repetitions.<\/p>\n

 <\/p>\n

\"\"<\/a>

Single Leg Balance<\/p><\/div>\n

 <\/p>\n

Week 1: <\/strong><\/p>\n

All exercises are done standing on the floor with eyes open<\/p>\n

    \n
  1. Single leg stance<\/li>\n
  2. Single leg stance while swinging the raised leg<\/li>\n
  3. Single leg squat (30-45 degrees)<\/li>\n<\/ol>\n

    d.\u00a0\u00a0Single leg stance while performing sport-functional activities, such as dribbling, catching, kicking, etc).<\/p>\n

     <\/p>\n

     <\/p>\n

     <\/p>\n

    \"\"<\/a>

    Single-leg Stance while dribbling<\/p><\/div>\n

     <\/p>\n

    Week 2:\u00a0<\/strong><\/p>\n

    Standing on the floor, eyes closed.<\/p>\n

      \n
    1. Single leg stance<\/li>\n
    2. Swinging the raised leg<\/li>\n
    3. Single-leg squat (30-45 degrees)<\/li>\n<\/ol>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

       <\/p>\n

      \"\"<\/a>

      Two-legged stance, trying to rotate the board in a controlled manner<\/p><\/div>\n

       <\/p>\n

      Week 3:<\/strong><\/p>\n

      Standing on board or other unstable surface, eyes open.<\/p>\n

        \n
      1. Single leg stance<\/li>\n
      2. Swinging the raised leg<\/li>\n
      3. Single leg squat (30-45 degrees)<\/li>\n
      4. Two leg stance while rotating the board<\/li>\n<\/ol>\n

         <\/p>\n

         <\/p>\n

         <\/p>\n

         <\/p>\n

         <\/p>\n

        \"\"<\/a>

        Single leg balance on board. Eyes can be open or closed.<\/p><\/div>\n

         <\/p>\n

        Week 4:\u00a0\u00a0<\/strong><\/p>\n

        Standing on board<\/p>\n

          \n
        1. Single leg stance, eyes closed<\/li>\n
        2. Swinging raised leg, eyes open<\/li>\n
        3. Single leg squat (30-45 degrees), eyes open<\/li>\n
        4. Single leg stance while rotating the board, eyes open<\/li>\n<\/ol>\n

           <\/p>\n

           <\/p>\n

           <\/p>\n

           <\/p>\n

           <\/p>\n

          \"\"<\/a>

          One-leg balance while dribbling (can be any sport-specific activity).<\/p><\/div>\n

           <\/p>\n

          Week 5:\u00a0\u00a0<\/strong><\/p>\n

          On board<\/p>\n

            \n
          1. Single leg stance, eyes closed<\/li>\n
          2. Single leg squat (30-45 degrees), eyes open<\/li>\n
          3. Single leg stance while rotating the board, eyes open<\/li>\n
          4. Single leg stance while performing sports-specific activities, eyes open<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

              Perform Phases 1-4 five days\/week. Perform phase 5 three days\/week for the duration of the season. Each exercise is […]<\/p>\n","protected":false},"author":4,"featured_media":870,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,8,1,6],"tags":[140,14,90,15,122,89],"class_list":["post-861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes-patients","category-coaches","category-general","category-trainer-led","tag-ankle-sprain","tag-athlete-safety","tag-exercise","tag-injury-prevention","tag-sprain","tag-training"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t