The leaves have all fallen of the trees and the kids are now getting ready to play the wonderful game of basketball. The parents are excited about watching their kids play a sport that is not in the rain and cold. The young athletes are excited running up and down the courts making jumps shots and lay-ups all over the place. Then all of a sudden, someone goes down with a twisted ankle. Now, as coaches and parents, we wonder how this could have been prevented. If you follow these simple while fun exercises then you have taught your athletes how to prevent ankle injuries and improving their ability to play basketball.
Now that I have your attention. I want you to know that an ounce of prevention is worth a pound of cure. If you have any questions on old injuries you might want to give one of our 7 locations a call before you or your young athlete's steps on the floor.
Bridge:
Lie on your back with your knee's bent at 90 degrees. Tighten your stomach (remember to be able to breath), butt muscles and then lift the butt off the ground hold this position for 5 seconds and then lower it back down. Do not release you Stomach Muscle until your butt touches the ground.
Start off by doing 3 sets of 5 working up to 3 sets of 10
Bridge March:
Same position as the bridge except now when you lift your butt off the ground you want to hold this position while you lift one leg about one inch off the ground and then place it back down , then raise the other foot off the ground about an inch. Do this 5 times with each leg then slowly lower your butt to the ground and rest.
You do not want your Hips to ROCK while you are lifting you feet off the ground.
Start off by doing 2 sets of 5 steps working up to 3 sets of 10.
Single Leg Stance with Basketball:
Have 2 players stand about 5 feet apart each standing on one leg. While standing on one leg have the players work on either bounce passing or chest passing.
Start of with two 30 second tries on each leg and work up to three 1 minute tries on each leg.
Alternative Single Leg Stance with Basketball:
Same as above except know dribble the basketball with the opposite hand of the leg that you are standing on.
Monster Walk:
Put tubing around your ankles. Get into the athletic position. Walk ten steps forward and then ten steps back. Remember to keep your stomach muscles tight and keep your shoulder and hips in a straight line.
Start off by doing 2 sets of 10 (down and back equals one) working up to 3 sets of 10.
Side Step:
Put tubing around your ankles, get into the athletic position. Side step ten steps to the right then ten steps back to your left. Remember to take baby steps and always keep tension in the tubing.
Start off by doing 2 sets of 10 (down and back equals one) working up to 3 sets of 10.
Quick Step:
Put tubing around your ankles, get into the athletic position. With your right leg side step to the Right 30 times as fast as you can, then do the same with the left leg. Remember to keep tension in the band at all times and keep your shoulders level.
Dot Drill:
Place 5 pieces of tape on the floor have them about three feet apart. Number the Dots. Have the Athlete start in the middle call out a number and then the jump to the number and back to the middle. Then call out another number.
Do this for 30 seconds and do the three times, work up to 1 minute three times.
To make this harder you can speed up the pace that you call the numbers.
Jump Rope:
Jumping rope on 2 feet and one foot is a good way to strengthen the ankle and leg muscles while working on balance, coordination and conditioning. Start off with 3three min of jumping rope on 2 feet working up to 3 min on each leg.
You do not need to do all of these exercises every day jut pick out a couple and do them before or after basketball practice.
We are only a phone call away if you need us to look at something or for advice.
I hope you've enjoyed the exercises. Come and see one of us if you would like further instruction or help cleaning up a nagging injury before you start.
Tom Spencer A.T., C, PTA
Athletic Trainer Certified
Physical Therapist Assistant
Peak Sports and Spine Physical Therapy - Lake City
