MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab S
Trainer's Eye
Phase 4 · Balance and stability · Session S

Wobble.
Catch it.
That is the training.

Phase 4 opens on balance — the single best-evidenced way to stop the next ankle sprain.

  • Ssession
  • P4Balance
  • 12:00on the clock
  • — donecompleted

Balance training prevents sprains

Proprioceptive and balance programmes cut the rate of recurrent ankle sprains substantially — among the best-evidenced prevention there is.

Sprains are proprioceptive injuries

An ankle sprain damages the nerve endings that tell the brain where the foot is, not just the ligament.

Balance and falls

Single-leg balance time predicts falls. A minute a day is among the highest-value minutes in any programme.

Three couplets · two rounds · twelve minutes · feet that carry you

A

Stand still

Head turns + Y-reach
A1

Single-leg balance with head turns

60 s · slow reps

On one foot; turn the head slowly side to side without losing the three points.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
A2

Single-leg Y-reach

8/side · ×2

On one leg, reach the free foot forward, out to the side and behind; hips level.

Easier shorter reach  ·  Harder further reach

R1R2
B

Clock it

Ankle clock taps + balance raise
B1

Ankle clock taps

60 s · slow reps

On one foot; tap the free toe at twelve, three, six and nine o'clock, then swap.

Easier smaller reach  ·  Harder eyes closed

R1R2—
B2

Single-leg heel raise with balance

10/side · ×2

No hands; rise onto one toe and hold one second at the top before lowering.

Easier fingertips on a wall  ·  Harder eyes closed

R1R2
C

Soft ground

Cushion balance + touch-down
C1

Balance on a cushion

60 s · seconds held

One foot on a folded towel or cushion; count the seconds held cleanly.

Easier two feet  ·  Harder eyes closed

R1R2—
C2

Single-leg touch-down

10/side · ×2

On one leg; hinge and touch the floor in front with the fingertips, then stand tall.

Easier shorter reach  ·  Harder eyes on the horizon

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Balance work is sprain insurance. It cuts the chance of the next ankle sprain substantially.
  2. Every single-leg rep: three points down, knee over the middle toes, hips level.
  3. Wobble is the training. Catching the wobble is the skill being built.
  4. Eyes closed doubles the demand and costs nothing — use it when the drill gets easy.

Tick it off

MovementRound 1Round 2Best
A1Single-leg balance with head turnsslow reps in 60 s —
A2Single-leg Y-reach8/side
B1Ankle clock tapsslow reps in 60 s —
B2Single-leg heel raise with balance10/side
C1Balance on a cushionseconds held —
C2Single-leg touch-down10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-S