12 Ways to Build Ankle Strength for Top Performance

 

Dorsiflexion

Dorsiflexion

Plantar Flexion

Plantar flexion

 

The second way to strengthen the muscles that surround the ankle is through a calf raise. Calf raises should be done both seated and standing to strengthen both calf muscles and the Achilles tendon. Perform 3 sets of 20.

The third strengthening exercise are plyometric workouts. Plyometric training uses jumping type movements to strengthen muscles and make them more explosive. Perform each exercise 10 to 15 times.

Scissor hops: Begin in a lunge position. Jump and switch feet in mid-air landing with the opposite foot forward.

Scissor hops

Scissor hops2

Scissor hops3

Standing squat jumps: Begin in a quarter squat position. Jump from that position and land softly.

Standing squat jumps

Standing squat jumps2


Bounding: On the toes, take large bounding steps in at about 50 percent of running maximum speed. One repetition should be about 50 feet.

Use these tips to keep your ankles strong and prevent injury for your best athletic performance yet. 

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