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

Twenty-four in.
Test the balance.
Then trust it.

Phase 4 check-in: the balance test, the reach test and the first real bound.

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

Balance and falls

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

Balance training prevents sprains

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

Hop tests decide readiness

Return to running is judged on single-leg heel raise count and hop symmetry, not on time passed.

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

A

Balance test

Eyes-closed test + star reach test
A1

Balance test — eyes closed

60 s · seconds held

On the sore foot with the eyes shut; count the seconds before the other foot lands.

Easier eyes open  ·  Harder on a cushion

R1R2—
A2

Star excursion test

8/side · ×2

Reach as far as you can in three directions; mark it and compare left with right.

Easier shorter reach  ·  Harder further

R1R2
B

Bound

Lateral bound + single-leg squat
B1

Lateral bound and stick

60 s · slow reps

Push off the outside foot, cover ground, land and hold two seconds.

Easier small skater step  ·  Harder further

R1R2—
B2

Single-leg squat

8/side · ×2

Free leg in front; sit as low as you control, foot flat, knee over the toes.

Easier to a chair  ·  Harder lower

R1R2
C

Zig-zag

Zig-zag walking + balance raise
C1

Zig-zag walking

60 s · steps to beat

Walk a zig-zag with a sharp change of direction every three steps, pushing off the outside foot.

Easier wider turns  ·  Harder faster

R1R2—
C2

Single-leg heel raise — cushion

10/side · ×2

On a folded towel; full range on one leg, no hands.

Easier firm floor  ·  Harder eyes closed

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
A1Balance test — eyes closedseconds held —
A2Star excursion test8/side
B1Lateral bound and stickslow reps in 60 s —
B2Single-leg squat8/side
C1Zig-zag walkingsteps in 60 s —
C2Single-leg heel raise — cushion10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-X