Balance and ankle stability for athletes

Setup

1. Barefoot on non-slip mats with space around each one; back row close to a wall for support.
2. Mats a long step apart so a wobble lands safely; clear bags and bottles from the floor.
3. Anyone with a recent ankle or knee injury gets advice from a health professional first and keeps a hand on the wall throughout.

How it runs

1. Foot waking (1 min): in Mountain pose (Tadasana), lift and spread the toes, set them down, feel weight across the big-toe mound, little-toe mound and heel.
2. Rise and lower (2 min): ten slow rises onto the balls of the feet and down, then ten on one foot at a time with a hand on the wall if needed.
3. Tree pose (Vrksasana) (1 min each side): foot on the ankle, calf or inner thigh (never on the knee), hands at the chest; five steady breaths.
4. Standing hand-to-knee (1 min each side): hug one knee to the chest, then open it out to the side and back, three times, standing leg soft.
5. Warrior III (Virabhadrasana III) (1 min each side): hinge forward with the back leg lifting, hands on blocks or on the wall; three breaths, then stand.
6. Eyes-soft round (2 min): repeat tree on each side with the gaze lowered or eyes closed for a few breaths; the wall is close by.

Coaching points

• Find a still point to look at; the gaze steadies the balance.
• Keep the standing knee soft, not locked, and let the foot make tiny corrections; wobbling is the training.
• Breathe evenly: holding the breath makes balance harder.
• Put the foot down and start again whenever needed; there is no prize for clinging on.

Common mistakes

• Pressing the foot into the side of the knee in tree.
• Hip of the lifted leg opening up in Warrior III.
• Gripping the floor with clawed toes.
• Closing the eyes too early and losing control.