Ankle and Shin

Here are some sample ankle and shin maintenance programs I have used in the past. It is important to remember with all injuries, you should seek medical advice before performing any rehabilitative or strengthening programs.

Spring 2018

Past Years

Jump Training Program Example

Phase I

Week 1: 

1. 180 Jumps: 
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds, then repeat in reverse direction
4. 1 x 6
2. Bounding in place: 
1. jump from one leg to the other
2. straight up and down
3. progressively increasing rhythm and height
4. 2 x 15
3. Jump, Jump, Jump, Vertical: 
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead
2. bounce up and down off toes.
3. 3 x 15 seconds 

Week 2: 

1. 180 Jumps:
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds
4. then repeat in reverse direction
5. 1 x 6
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 15
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 20seconds

Week 3: 

1. 180 Jumps:
1. 2 foot jumps, rotate 180 degrees in midair
2. hold landing 2 seconds, then repeat in reverse direction
3. 1 x 8
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 20
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 6
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 6
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 30seconds

Phase II

Week 4: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 5 

Phase III

Week 5: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 15
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 6

Week 6: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
6. Hop, Hop, Stick:
1. single-legged hop, stick second landing for 5 seconds
2. increase distance of hop as technique improves
3. 1 x 8

Week 7: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.      Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     icrease distance of hop as technique improves

c.     1 x 8

Week 8: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.     Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     increase distance of hop as technique improves

c.     1 x 10