3 Way Ankle

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The three-way ankle is a resistance-band complex that trains ankle inversion, eversion, and plantar flexion to strengthen the peroneals and lower leg. Ideal for ankle sprain rehab, return-to-play work, and shin splint prevention, this simple band exercise builds the stability athletes need to stay healthy. Learn the setup, coaching cues, common mistakes, and programming from strength coach Brandon Smitley.

Band Resisted Plate Hops

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Band resisted plate hops combine traditional plyometric training with accommodating resistance to develop tendon stiffness, ankle complex strength, and the rapid foot speed essential for athletic performance. This low-intensity, high-volume variation provides effective tendon conditioning for athletes returning from injury or building foundational reactive strength without the impact stress of traditional plyometric exercises.