Jade Clarke's home training prehab circuit

Introduction

Eyes closed single leg hold

See how long you can balance on a cushion with your eyes closed, and even try single leg squats for a bigger challenge. Repeat the balancing exercise three times for each leg.

Single leg lands

Practice your single leg lands with or without a ball. 10 lands on each leg, repeated three times.

Round the clock

Single leg squat, then tap out as many numbers on a clock face as you can with your other foot, clockwise and anti-clockwise. Repeat three times for each leg.

Calf raises

Double leg calf raise, single leg calf raise, single leg bent leg calf raise. 10 repetitions for each, repeat 3 times.

Isometric ankle strength

Strengthen your ankles with just a cushion and an armchair. Repeat 10 times on both sides of each ankle, holding for 10 seconds each time.

Jade's fitness supplements

• Elite Whey Protein Concentrate
• Elite Pro20 Biotic
• Elite Vitamin D3 4,000iu
• Elite High Strength Omega 3

Netballer Jade Clarke became the most capped England player of all time, with over 160 caps, after their gold medal-winning Commonwealth Games in 2018.

Find out more about Jade Clarke, or read more about Healthspan's Ambassadors.