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Serena Williams training secrets: strengthening the ankle

When you’re at a WTA tennis tournament or a Grand Slam, the training philosophy transitions from performance to pre-habilitation – injury prevention. Space is also at a premium with a very crowded training facility. It’s fitness in small spaces.

The ankle is one of the highest sources of injury in sports – with 25% of the high ankle sprains at risk to becoming chronic ankle instability (CAI), with both physical and neurological implications.

Stork Training: In a small space

Using a light resistance tube with handles and a small, fluffy sofa or chair cushion or pillow, attach the middle of the exercise tube to a fixed object at knee height. Place the pillow on the ground in front of the anchored tubing. Using one leg, stand like a Stork on the center of the pillow without shoes – with the other non-supporting leg bent. With a handle in each hand, while stabilizing with working ankle, perform 10 ski-type movements, as if propelling yourself in cross-country skiing.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV