Plyometric Drills for Ankle Strengthening

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2 Quick feet drills
3 Forward jump drills >
4 Cross jump drills >
5 Box jump drills >
6 Multi-directional jump drills >

Quick feet drills using a rope ladder are a form of plyometric activity. Lateral (sideways) movements are functional for most sports, including soccer…

The progression is to multi-directional patterns using the rope ladder, moving from left to right while contacting each square with both feet…

then back, from right to left…

continuing the sideways pattern. Note the muscle work in the quads to control the movement. This lateral exercise puts a controlled load through the collateral ligaments of the knees and ankles.


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