Ankle Strength for Netball – A little prevention can save your season!





20.03.24



By Free Motion Physiotherapy





Ankle injuries are a common occurrence during the netball season and are always easier to prevent than to rehabilitate. The change of pace, direction, burst of speed and jumping places stress on the ankle. Good balance and a stable lower body allow athletes to compete with lower injury risk. Why not add a few small exercises to get your body ready before things get too intense.



Ankle Stability exercises for netball players:



1. Calf raises

Strengthening ankle stability and strength is essential for sudden acceleration, deceleration and change of direction needed in netball.

  • Stand comfortably on a flat surface.
  • Slowly lift your heels by flexing your calf muscles.
  • Hold for 2 seconds, then slowly lower your heels.
  • Make sure to maintain the ankle alignment and avoid them rolling out.
  • If you struggle to maintain the ankle alignment, you can place a small ball between your heels.
  • Repeat 2 x 10 and build as strength improves.


2. Squat jumps

This exercise improves and builds lower body strength to absorb shock and carry body weight decreasing risk of injuries on knees and ankles.

  • Place your legs shoulder width apart and lower slowly into a squat.
  • Jump up, landing lightly before lowering into another squat.
  • Repeat 2 x 10 and increase as strength improves.


3. Single leg balance on uneven surface

In order to improve your ankle’s balance, you must challenge it. That means standing on uneven surfaces. This could be a bosu ball, a cobbled road, a mattress, or pillow or even an inflatable lilo.

  • Stand with one leg on the uneven surface of your choice.
  • Try to hold it for 20 seconds.
  • Repeat 3 times. If that isn’t challenging enough, you can hold for longer or even throw and catch a ball while balancing.


4. Single leg hops

This exercise works the hips, knees, and ankles together to challenge balance and improve lower body power for multi-directional jumps when catching and intercepting passes with ease. It also teaches you to land well and transition into the next movement of a game.

  • Stand on one leg and then hop forward over an imaginary line.
  • Land lightly on the balls of your feet before hopping backwards again.
  • Repeat 2 x 10 before swopping legs.
  • You can then repeat the exercises jumping sideways.
  • Challenge yourself by increasing the distance of your jump.


5. Single leg squats

Eccentric control allows you to land properly after a jump, reducing stress on your ankles and lowering injury risk.

  • Stand on one leg with the other foot in front of you.
  • Lower slowly into a squat, hold for a second and return to standing.
  • Repeat x 5 each leg and increase as able.
  • Make sure to keep the alignment of the leg throughout the movement (don’t let the knee roll inwards).


Many sports, but in this case, specifically netball places high demands on your body but particularly your ankles.


The more you load them, the more resilient they will be. You cannot expect your body to perform if you haven’t trained it for the demands of the sport.


Make sure if you are expecting to jump and change direction quickly that you get them used to those movements. This strengthens the ankles, but also trains your brain and the neural pathways to your lower legs.


With these pathways trained and alert, it means that in moments of excessive force and load, your body knows how to absorb, stabilize, and control itself without getting injured.



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