Leg and ankle workout
Description of the exercise: Jump on one leg from side to side (exercise video A0210 Foot & Leg in sportsbasics.com).
Intention of the exercise: This exercise strengthens muscles in the legs, and ligaments and muscles around the ankle. A simple exercise to avoid injuries as a sprained ankle. It is also a good rehabilitation exercise if your ankle already is sprained. Great exercise and it’s good for sports that has a lot of direction shift.
Regardless of the sport, strong feet and legs are essential for being active.
How to do the exercise: Imagine a line you have to jump across. Perform the exercise by jumping over a line or string. Focus on correct body posture to keep your balance. Adjust the frequency. And do it on a mat or other soft material and without shoes.
Continuity is a keyword in training and in the physical training. Add the exercise in your daily routine, in the locker room. It is easy to do at home.
Recommended repetitions and set: 20” - 40" x 1 - 3.
Back workout
This back exercise will strengthen your back muscles. All the way from the shoulders to the lower back.
Abdominal workout
This abdominal exercise will strengthen your core. All the way from the gluteus the shoulders.