Why Ankles Twist So Often
Most ankle injuries occur during landing, stopping, or quick changes of direction. The ankle joint twists outwards, and the ligaments get overstretched. In tackles, an opponent often adds to the risk.
Many of these situations are due to a lack of control: the body reacts too slowly, balance is off, or the landing is sloppy. This is precisely where you, as a coach, can make a difference.
Balance is Key
The most important lever against ankle injuries is neuromuscular control – the body's ability to react quickly and correctly. Balance exercises specifically train this. There is scientific evidence that sport-specific balance training is an effective protection against knee and ankle injuries.
Three simple exercises that require no equipment:
Single-Leg Stand with Ball. Stand on one leg, with knee and hip slightly bent, holding the ball in front of your body. Your body weight rests on the forefoot. It gets harder if the heel lifts slightly or the ball circles around your hips.
Single-Leg Stand with Partner. Stand opposite each other on one leg and throw the ball. This further challenges balance, as the body must react to each throw.
Test Balance. Stand on one leg and gently try to push each other off balance. Always return to the starting position. This simulates unpredictable in-game situations.
Landing Cleanly – The Second Pillar
Beyond balance, landing technique is crucial. Those who land hard and uncontrolled risk a twisted ankle. Teach your players to:
- Land on the forefoot, not the heel.
- When landing, bend the hips, knees, and ankles to absorb the impact.
- Do not let knees buckle inward.
Jumping exercises like vertical jumps, lateral jumps, or jumps over an imaginary cross specifically train this controlled landing technique.
How to Incorporate it into Training
You don't need an extra session for this. Balance and jumping exercises can be integrated directly into your warm-up – modern prevention programs do exactly that. Consistency is key: at least twice a week, on an ongoing basis. A forgotten week isn't a disaster, but sporadic practice won't provide adequate protection.
And of course: shin guards are a must. They don't replace training, but they are a sensible addition.
Conclusion: Stability Beats Bad Luck
A twisted ankle is rarely pure bad luck. Balance, reaction time, and clean landings can all be trained. Integrate these exercises firmly into your warm-ups, pay attention to your players' technique – and reduce the absences that cost you points every season.
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