MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab Z
Trainer's Eye
Phase 5 · Load and return · Session Z

One leg.
Off the floor.
And back, silently.

Single-leg hopping — the test that decides readiness for running, introduced small and symmetrical.

  • Zsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Tendons adapt slowly

Tendon takes months to remodel, not weeks. Pain often improves long before the tissue is done. Keep going.

Flares are normal

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

Sprains are proprioceptive injuries

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

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

A

One-leg spring

Single-leg pogo + hop for height
A1

Single-leg pogo

60 s · slow reps

Small stiff-ankle bounces on one foot, thirty seconds each side, quiet contacts.

Easier two feet  ·  Harder travel forward

R1R2—
A2

Single-leg hop for height

8/side · ×2

Hop as high as you can on one leg and land back on the same spot, absorbed.

Easier two feet  ·  Harder higher

R1R2
B

Sideways

Lateral bounds + skater hops
B1

Lateral bounds

60 s · slow reps

Push off the outside foot, cover ground side to side, landing on the forefoot.

Easier small hop  ·  Harder further

R1R2—
B2

Skater hops with a stick

10/side · ×2

Bound sideways and hold the landing one second before the next.

Easier step, no hop  ·  Harder further

R1R2
C

Distance

Broad jump + triple hop
C1

Broad jump and walk back

60 s · slow reps

Jump forward off both feet, stick the landing two seconds, walk back and repeat.

Easier step forward  ·  Harder further

R1R2—
C2

Triple hop

6/side · ×2

Three linked hops on one leg, sticking the third; smooth rather than maximal.

Easier two hops  ·  Harder further

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. Springs before sprints: the ankle must store and return energy before it runs.
  2. Quiet feet are the test. A loud landing is a landing the muscles did not absorb.
  3. Add hops in small steps. Tendons adapt slower than muscles and far slower than enthusiasm.
  4. Keep two calf sessions a week for life — it is the cheapest insurance a leg has.

Tick it off

MovementRound 1Round 2Best
A1Single-leg pogoslow reps in 60 s —
A2Single-leg hop for height8/side
B1Lateral boundsslow reps in 60 s —
B2Skater hops with a stick10/side
C1Broad jump and walk backslow reps in 60 s —
C2Triple hop6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-Z