MOTASTICPLAYER

BULLET PROOF
ANKLES
Increase Ankle Strength.
 Disclaimer Section

Copyright Notice:
No part of this report may be reproduced or
transmitted in any form whatsoever, electronic,
or mechanical, including photocopying,
recording, or by any informational storage or
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All copyrights are reserved.

Disclaimer:
The information provided in this guide is based
solely upon my experiences as well as research
and knowledge provided to me by other
mentors and coaches. The advice and tips given
in this program are meant for players who are
healthy. I am not a doctor so you should consult
your physician to insure tips given in this
program are appropriate for your individual
circumstances. If you have any health issues or
pre-existing conditions, please consult with your
physician before implementing any of the
information provided below. This product is for
informational purposes only and the creator
does not accept any responsibilities for any
liabilities.
PREFACE

MOTASTICPLAYER
 PREFACE

INSIGHT:
Did you know that ankle sprains account for 35%
of all injuries among players?

Not to mention these players are 5 times more

likely to experience another injury upon returning
to the field.

This is mainly due to the fact that they treat the

ankle with rest and therapy but forget all about
strengthening the ankle to prevent injuries in the
future.

As you already now, this sport requires a lot of

sudden stops, sharp turns, jumping and landing
movements which all increase the likelihood of
injuries, especially on the ankle.

Ankle injuries usually require a long recovery time

meaning you’re stuck at home and away from the
game.

Now the purpose of this e-book is reduce the

likelihood of ankle injuries so you can enjoy the
time on the field.

2
 PREFACE

INSIGHT:
The 2 components to preventing ankle injuries
including stretching and strengthening.

Stretching the muscles that you strengthen is

important for increasing range of motion and
preventing injury.

You want to stretch after strengthening the

muscles to reduce soreness and keep your muscle
flexible.

The second component is strengthening the

muscles, which support your lower leg, foot, and
ankle and helps keep your ankle joints stable.

Keeping these muscles strong can relieve foot and

ankle pain while preventing further injury.

In following pages we will have a section for

stretching and strengthening that you can apply
to your weekly regimen.

It is recommended to strengthen your ankles 2-3

times a week for no more than 25 minutes while
incorporating daily stretches.
3
 PREFACE

INSIGHT:
This is a general conditioning program that
provides a wide range of exercises.

However, to ensure that the program is safe and

effective for you, please consult with a medical
professional.

Since everyone has a unique medical history, talk

to your doctor or physical therapist about which
exercises will best help you meet your goals.

Key Points:
Ankle sprains account for 35% of all injuries
among players.
The 2 components to prevent ankle injuries are
stretching and strengthening.
Stretching the muscles increases range of
motion and reduces soreness.
Strengthening the ankle muscles helps
improve joint mobility and reduces the risk of
injury.
Use the stretching exercises daily.
Strength train 2-3 times per week.

4
STRENGTHENING
EXERCISES

MOTASTICPLAYER
 STRENGTH
EXERCISES

EXERCISE #1: CALF RAISES

Repetitions: 3 sets of 12

Directions:
Stand with your weight evenly distributed over
both feet.
Hold onto the back of a chair or a wall for
balance.
Lift one foot off of the floor so that all of your
weight is placed on your working foot.
Raise the heel of your working foot as high as
you can, then lower.
Repeat 12 times.

Pro Tip: Do not bend the knee of your working leg.

6
 STRENGTH
EXERCISES

EXERCISE #2: SINGLE LEG JUMPS

Repetitions: 3 sets of 12

Directions:
Stand up straight with your feet at shoulder
width apart and your hands on either side of
your hips.
Raise your left leg and keep the balance with
your right leg.
Do small jumps keeping the balance in
different directions.
Repeat 12 times and then switch sides and
repeat with the other leg.

Pro Tip: Make sure your knees are pointing towards

the toes. Your head and chest should always look
forward.

7
 STRENGTH
EXERCISES

EXERCISE #3: PLANTAR FLEXION

AND DORSIFLEXION
Repetitions: 3 sets of 12

Directions:
Sit on a high chair, your feet should not touch
the floor.
Moving only your ankle, raise the right toe as
much as you can.
Now extend the ankle as much as you can.
Repeat the movement 12 times and then
repeat with the other leg.

Pro Tip: Focus on quality over quantity.

8
 STRENGTH
EXERCISES

EXERCISE #4: EVERSION AND

INVERSION
Repetitions: 3 sets of 12

Directions:
Sit on a chair and take off your shoes and
socks.
Move the sole of your right foot up by your
right side, then move it by your left side.
Repeat 12 times and then repeat with the other
foot.

Pro Tip: Start slow and focus on the quality of the

reps.

9
 STRENGTH
EXERCISES

EXERCISE #5: SINGLE LEG BALANCE

Repetitions: 3 sets of 30s

Directions:
Stand straight, spread your feet at shoulder
width apart.
Slightly raise your right foot keeping the
balance.
Contract your pelvic floor and core while
keeping your chest up.
Keep the balance for 30s and repeat with the
other leg.

Pro Tip: Focus on always having your weight on

the entire soles of your feet. Your head and chest
should always look forward.

10
 STRENGTH
EXERCISES

EXERCISE #6: EYES CLOSED ON

BALANCE BOARD
Repetitions: 3 sets of 30s

Directions:
Stand straight with your feet shoulder width
apart. Place your right foot on the middle of
the balance board.
Remove the left foot from the floor and close
your eyes at the same time.
Keep the balance during the required time and
then switch the side and do it with the left
foot.
Repeat 30s and then repeat with the other leg.

Pro Tip: If the exercise is too difficult, you can do it

first with your eyes open.

11
 STRENGTH
EXERCISES

EXERCISE #7: ANKLE INVERSION

WITH TOWEL
Repetitions: 3 sets of 12

Directions:
Stand straight without shoes or socks. Place a
towel under your toes of your right foot.
Sliding the towel, move the sole of your right
foot up by your left side.
While your are doing the exercise, move only
the ankle, make sure you don't move any other
part of your body.
Repeat the movement 12 times and then
switch sides and repeat with the other foot.

Pro Tip: Don't move any other part of your body,

paying attention to your abdominal muscles.

12
 STRENGTH
EXERCISES

EXERCISE #8: TOWEL SCRUNCHING

Repetitions: 5 sets of full towel

Directions:
Sit on a chair and take off your shoes and
socks.
Place an extended towel under your feet on
the floor.
Using your toes, scrunch the towel.
Extend the towel again and repeat the exercise
4 more times followed by rest.

Pro Tip: Take plenty of rest to avoid soreness.

13
 STRENGTH
EXERCISES

EXERCISE #9: RESISTANCE BAND

DORSIFLEXION
Repetitions: 3 sets of 12

Directions:
Select the appropriate strength of the band.
Fully flex your ankle while you exhale. While
your are doing the exercise, move only the
ankle, make sure you don't move any other
part of your body.
Return to the starting position in a smooth
movement while you inhale.
Repeat 12 times and then switch sides and
repeat with the other foot.

Pro Tip: Focus on quality over quantity.

14
 STRENGTH
EXERCISES

EXERCISE #10: ANKLE EVERSION

Repetitions: 3 sets of 12

Directions:
Select the appropriate strength of the band.
Move the sole of your right foot up by your
right side. While your are doing the exercise,
move only the ankle, make sure you don't
move any other part of your body.
Return to the starting position in a smooth
movement.
Repeat 12 times and then switch sides and
repeat with the other foot.

Pro Tip: Focus on quality over quantity.

15
 STRENGTH
EXERCISES

EXERCISE #11: ANKLE INVERSION

Repetitions: 3 sets of 12

Directions:
Select the appropriate strength of the band.
Move the sole of your right foot up by your left
side. While your are doing the exercise, move
only the ankle, make sure you don't move any
other part of your body.
Return to the starting position in a smooth
movement.
Repeat 12 times and then switch sides and
repeat with the other foot.

Pro Tip: Focus on quality over quantity.

16
STRETCHING
EXERCISES

MOTASTICPLAYER
 STRETCHING
EXERCISES

EXERCISE #1: TIBIALIS ANTERIOR

STRETCH
Directions:
Get on your knees and sit on your heels. Your
toes should point backwards.
Grab your right knee with your right hand and
separate it from the floor until you feel the
stretch in your anterior tibial muscle.
Maintain the stretch for 30s and then do it with
the other side.

Pro Tip: You should feel the stretch of the muscles

but not pain.

18
 STRETCHING
EXERCISES

EXERCISE #2: ANTERIOR TIBIAL

STRETCH
Directions:
Get on your right knee and place your knees at
90º angle.
Place the top of your left foot in contact of the
floor and sit on your left heel until you feel the
stretch in your anterior tibial muscle.
Maintain the stretch for 30s and then do it with
the other side.

Pro Tip: You should feel the stretch of the muscles

but not pain.

19
 STRETCHING
EXERCISES

EXERCISE #3: FEET AND SOLEUS

STRETCH
Directions:
Get on your knees on a mat. Sit on your heels,
your toes should point forward.
Slowly move your heels backwards until you
feel the stretch in your soleus.
Maintain the stretch for 30s and then do it with
the other side.

Pro Tip: You should feel the stretch of the muscles

but not pain.

20
 STRETCHING
EXERCISES

EXERCISE #4: PLANTAR FASCIA

STRETCH
Directions:
Stand straight in front of a wall and place the
toe of your right foot on it.
Make sure your right heel is on the floor.
Slowly move your knee forward until you feel
the stretch in your plantar fascia.
Maintain the stretch for 30s and then do it with
the other side.

Pro Tip: You should feel the stretch of the muscles

but not pain.

21
 STRETCHING
EXERCISES

EXERCISE #5: DORSIFLEXION

MOBILISATION
Directions:
Get on your right knee and place your knees at
90º angle. Place your left foot next to your right
knee.
Slowly move your left knee forward as much as
you can.
Make sure you don't raise the heel.
Maintain the stretch for 30s and then do it with
the other side.

Pro Tip: You should feel the stretch of the muscles

but not pain.

22