8 Exercises to Build Ankle Strength for Trail Running, by RunLab on YouTube. 14 min 40 s.
- Video length
- 14 min 40 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up for three to five minutes with an easy jog and some slow ankle circles before you start.
Runner's Touch. Balance on one leg and tap the other foot forward, out to the side and behind, staying steady.
Bosu Press-Out. Stand on the Bosu on one leg and press the free leg out to the side, then bring it back under control.
Balance Step-Up. Step onto a box on one leg, pause at the top, then lower yourself slowly.
Bosu Bulgarian Split Squat. Rest your back foot on the Bosu and lower and press up on the front leg.
Single-Leg RDL. Hold a light weight and hinge at the hip on one leg, keeping your hips level.
Banded Pogo In and Outs. With the band on, bounce on stiff ankles and hop your feet in and out.
Single-Leg Drop Jumps. Step off a low box, land on one foot and stick the landing before you rebound.
Single-Leg Pogos. Hop on one leg with stiff ankles and quiet landings, then swap sides.
Tips and common mistakes
Do the routine once a week for 15 to 20 minutes, which is enough to feel a difference.
Most ankle rolls happen on easy ground just after a technical section, so keep your focus after the hard part.
Keep your landings quiet. Loud, heavy landings mean your ankle is not doing the work.
If your ankle is sore the next day, drop the plyometric block and keep the balance work.
Questions
How often should I do these ankle exercises?
Once a week for 15 to 20 minutes. Put the session on an easy day rather than straight after a hard run.
What can I use instead of a Bosu ball?
A balance board, a firm cushion or a folded towel works for the balance drills. A sturdy step or low box covers the step-ups and drop jumps.
Why do I keep rolling the same ankle?
After a roll, your body reacts more slowly to changing ground. Balance work retrains that reaction so the ankle corrects before you have time to think.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
