English Netball gold medallist and Healthspan ambassador Jade Clarke shows you her home prehab training circuit, which is important for injury prevention, balance and maintaining ankle strength.
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.
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.