The ‘Bulletproof Ankles’ Routine That Every Netballer Should Be Doing
Ankles, if you’ve ever played netball, you’ve probably had a rough time with them at some point. Maybe you rolled one coming down from a rebound, or landed on someone’s foot and felt that sharp, sickening twist. Ankle injuries suck, and they can keep you off the court for weeks or even months. But what if I told you there’s a way to make your ankles stronger, more stable, and way less likely to get injured?
I call it the ‘Bulletproof Ankles’ Routine, and every netballer should be doing it. This simple set of exercises helps you build strength, balance, and flexibility—all things that keep your ankles safe during those quick stops, sharp turns, and awkward landings.
Why Strong Ankles Matter
Netball is hard on the ankles. You’re constantly sprinting, stopping, pivoting, and jumping. If your ankles aren’t strong enough to handle all that movement, they’ll give out when you least expect it. And once you roll an ankle, you’re much more likely to do it again.
That’s why prevention is so important. The stronger and more stable your ankles are, the better they’ll handle the demands of netball. And the best part? You don’t need fancy gym equipment or hours of training. Just a few minutes a day can make a huge difference.
The ‘Bulletproof Ankles’ Routine
This routine has three key parts: strength, balance, and mobility. Do it at least three times a week, and you’ll notice the difference in no time.
1. Strength Exercises
Calf Raises (3 sets of 15 reps)
Stand on the edge of a step with your heels hanging off.
Push up onto your toes, then slowly lower back down.
Want a challenge? Do it on one leg.
Resisted Ankle Eversion (3 sets of 10 reps per foot)
Grab a resistance band and wrap it around your feet.
Scoop your foot out and away against the band’s resistance, then slowly lower it back.
This strengthens the muscles that stop your ankle from rolling.
2. Balance Drills
Single-Leg Balance (30 seconds per leg, 3 rounds)
Stand on one leg with your knee slightly bent.
Want to make it harder? Close your eyes, try balancing on an air disc or bounce a netball against a wall.
Hopping Drills (3 rounds of 10 hops per leg)
Hop forward, backward, and sideways on one foot.
This improves ankle stability and control—essential for netballers.
Focus on landing with control.
3. Mobility Work
Ankle Circles (10 laps per foot)
Move your foot in slow, controlled circles to loosen up your ankle joints.
Make it harder by spelling out the alphabet or drawing shapes
Make It a Habit
Doing this routine just three times a week can make a massive difference. Your ankles will be stronger, your balance will improve, and you’ll be far less likely to get sidelined by an injury. But if you’ve already had an ankle injury, or you’re not sure if this routine is right for you, come and see me at Niche Physiotherapy. I can check your ankle strength, show you how to do these exercises properly, and help with any pain or stiffness.
What If You’ve Already Rolled Your Ankle?
If you’ve recently hurt your ankle, don’t just ignore it and hope for the best. Even if it feels better after a few days, there’s a high chance it’s still weak and unstable. That means you’re much more likely to injure it again.
Getting the right rehab early can save you from months of frustration. If your ankle isn’t feeling quite right, book an appointment with me so I can help you get back to playing at full strength.
Don’t Wait Until It’s Too Late
The best time to strengthen your ankles was before your last injury. The second-best time is now! Spend a few minutes each week on this routine, and your ankles will thank you.
Want to make sure your body is in top shape for netball? Come in for an assessment at Niche Physiotherapy. I can check your movement, spot any weaknesses, and help you stay injury-free all season.
Let’s keep you strong, fast, and playing the game you love—without sitting on the sidelines!
