Improving ankle strength | Dance

Further to my blog post ‘The importance of a strong ankle’, here are some exercises for you to try to help strength the ankle joint.

Balance board stand Begin by standing on the wobble board on two feet. Find your balance and gentle rock the board backward and forward. Progress this exercise by circling the board so that the edge of the board remains in contact for a full circle. Once you have mastered standing on two legs, move to one leg. You can repeat the same exercises as before. If you feel too unstable then partially hold onto a wall until you feel more comfortable.

Theraband  Although a very basic and unexciting exercise, the theraband can help to strengthen the ankle from the beginning. Using a strength suited to you and loop the band around your toes so that you can perform plantarflexion, dorsiflexion, inversion and eversion. Try performing 3 sets with reps of 10-12.

Lunge on balance board Only perform this exercise once your lunge pattern is correct. Place one foot in the middle of a balance board and the other behind as if you are performing a normal lunge. Perform a normal lunge movement. This will feel more challenging due to stabilising the movement of the front leg. Perform 3 sets of 6 reps on each leg.

Hurdle hops Setup a row of hurdles placing them a few feet apart. Begin by performing this exercise on two feet.  Stand in front of the first hurdle with feet shoulder width apart. This will be the starting position. Push off both feet to jump over the first hurdle. Land on two feet, bending the knees, rebounding out and over the next hurdle. Finish by pausing in the ready position (1/4 squat) for a count of two.

Note- swing your arms up with you as you jump.

SL Romanian deadlift Standing on one leg, soften the knee so that you have a slight bend. From the hips hinge forward, bringing your free leg out behind you in derriere. Move until you are in a table-top position. Ensure you trunk, leg and head are in a straight line and your supporting knee has not increased in bend. From this position in one, return to the starting position.

Single leg squat  Stand in front of low box. Standing on one leg, hold the other leg out in front of you. Use your arms as a balance by placing them out in front of your waist. Slowly sit back into a single leg squat and down onto the box. Once on the box do not relax into a sitting position but keep the tension on through your working leg. To stand, engage your core, transfer your weight through the midfoot and drive upwards. Note -Try to move as slowly as possible on the way down.

Many thanks to YMCA in North Tyneside for the use of their studio.