Ankle Exercises

The first exercise is ankle eversion. If you are using your right foot, you want to sit on the left side of the t-band and put the t-band around the forefoot. Start the foot inverted and then everted your foot. Keep the knee straight and do not try to internally rotate hip or tibia. Do 3 sets of 10.

The next exercise is ankle inversion. Its the opposite of the ankle eversion exercise. If using the right foot, sit on the right side of t-band and start foot everted and invert foot. Do 3 sets of 10.

This exercise is ankle plantarflexion. Wrap the t-band around the heads of the metatarsals of the foot. Keep the leg straight, start the foot in dorsiflexion and then plantarflex foot.

Leg extension and abduction

Leg Extension:
Stand up straight and have a the t-band around your ankle. Extend your leg posteriorly. You want to keep your knee straight. This will work on the gluteal muscles. Do 3 sets of 10 reps.

Leg Abduction:
Again, stand up straight. Step to the side of the t-band and abduct your leg. Keep the knee straight again and do 3 sets of 10.

Drill- Ball Step overs

Step-by-step:
1. Stand to the side of the ball. Does not matter which foot you start out with.
2. If you're right foot is leading, the foot that is going to be toucing the ball is the left foot only.
3. First step: Take your left foot and place it superiorly on the ball and roll the ball medially in the frontal plane. Make sure that you are keeping the ball under control and that the ball is always in front of you. The ball should not be to far behind or too far forward, it has to be parallel with your body.
4. As you roll the ball with your left foot, adduct left foot and plant it on the lateral aspect of your right foot and then you bring your right foot laterally as if you were doing the grape vine.
5. As you repeat step 3, when you lift your left foot, your leg should already be in slight external rotaton, so before you touch the ball, you want to internally rotate your leg back to neutral and roll the ball again.
6. Repeat steps 3 and 4. Each step you take with your right foot there should be the same amount of touches on the ball with your left foot.
7. As you go back, face the same way but instead of using the left foot, use your right foot only this time.
8. To make it harder, try not to look down.

Novice/Expert Video

                                           Novice Video

                                            Expert Video

Step-by-step on how to beat an opponent

Step 1:

Approach the ball on an angle.



Step 2:

Depending on which direction you are going you will use the foot on that side to kick the ball back. So if you are going right, you will use the right foot. If you are going left, you will use the left foot. When you kick the ball back, you want to make sure that the front foot is pointing in the direction that you want the ball to go andhave your foot in slight dorsiflexion. Your femur should also be slightly externally rotated. Then flex your hip and your knee in the saggittal plane. Step over the superior portion of the ball, and place your foot anterior to the ball, but do not plant your foot. Then using the posterior part of your heel, slightly tap the ball backwards. Make sure that it is not a full swing back, but more of an abrupt stop.



Step 3:

Once the ball is kicked backwards, focus on shifting the weight of your body to the front foot, allowing you to adducted the back foot to kick the ball. When kicking with the back foot, use the medial aspect of your foot and kick the ball in the direction that you are going to.



Step 4:

 When the ball is going in the direction you want it to be, use the the weight on your right foot and explode to the ball.