This is a physical quality that is rarely emphasized, yet it is very important for players. French fitness coaches Tom Larrose (U17 Nationals FC Bourg-en-Bresse Péronnas 01) and Guillaume Billé (FC Villefranche Beaujolais Reserve in R1) have been working throughout the season on strengthening ankle mobility under the guidance of former Nice and Lyon athletic trainer Alexandre Dellal. With more than 400 changes of direction per match, this joint is overworked and therefore prone to injury for players. This is why the two specialists implemented a six-week protocol to strengthen and improve the mobility of the intrinsic and extrinsic muscles of the foot, based on three 15-minute sessions per week. The objective was to observe whether this work would strengthen their players' ankles and improve their cushioning and energy restoration (be more reactive on the ground). "It can be done as a routine lasting a few minutes, at the beginning or end of a session and with little equipment, in the form of circuit training. This micro-dosing exercise is easy to implement and uses little energy." Although the improvements were not statistically significant, the two men noted encouraging developments: "With use over a full season, and with a more specific exercise base, we would certainly have a greater impact on both performance (start, change of direction, deceleration, single-leg vertical explosiveness, etc.) and prevention." The three specialists therefore strongly encourage their colleagues to integrate ankle strengthening exercises from the pre-season.
Brief
With 400 changes of direction per match, how do you strengthen your ankles? This is the subject of research by fitness trainers Tom Larrose (pictured) and Guillaume Billé / ©DR