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

Hop.
Stick it.
Two full seconds.

The first hopping — small, low, and judged entirely on how quietly and how still it lands.

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

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why hopping comes at the end.

Eccentric control brakes you

Lowering strength — down stairs, down hills — is lost first and trained last. It starts in phase three.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Forward

Hop and stick + landing hold
A1

Hop and stick — forward

60 s · slow reps

One small hop forward onto one leg; hold two seconds, step back, repeat.

Easier step forward and hold  ·  Harder further hop

R1R2—
A2

Single-leg landing hold

5 × 8 s/side · ×2

Hop once and freeze — knee over the toes, arch lifted, foot silent.

Easier two-foot landing  ·  Harder eyes forward, bigger hop

R1R2
B

Sideways

Lateral hop + wall perturbation
B1

Lateral hop and stick

60 s · slow reps

Small sideways hop onto one leg; land soft and hold before going back.

Easier side step  ·  Harder further

R1R2—
B2

Wall perturbation holds

4 × 12 s/side · ×2

Balance on one leg with a hand on a wall; tap the wall quickly in all directions.

Easier two feet  ·  Harder eyes closed

R1R2
C

Across and down

Crossover steps + step-down
C1

Crossover steps

60 s · slow reps

Step one foot across the other and back, staying low with quiet feet.

Easier smaller steps  ·  Harder faster

R1R2—
C2

Step-down control

8/side · ×2

From a step; lower the free heel to the floor over three seconds, foot quiet.

Easier lower step  ·  Harder higher step

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
A1Hop and stick — forwardslow reps in 60 s —
A2Single-leg landing hold5 × 8 s/side
B1Lateral hop and stickslow reps in 60 s —
B2Wall perturbation holds4 × 12 s/side
C1Crossover stepsslow reps in 60 s —
C2Step-down control8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-U