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Core Knowledge


Ankle PNF D1.2 (Theraband)

Starting Position

  • Sit on the floor with one leg straight and the other leg bent.
  • Place a pad underneath the calf of your straight leg so your heel is raised off the floor.
  • Loop one end of a Theraband around your foot and attach the other end to a sturdy object.
  • Sit far enough away so there’s tension in the band and it pulls your foot down and in when you’re relaxed.


  • Using only your ankle, pull up and out against the band, then return to the starting position.
  • Repeat for the prescribed number of repetitions.

Coaching Keys

  • Do not allow any movement throughout your leg or hip during the exercise.

You Should Feel It

  • Working the muscles in the front of your lower leg and challenging the coordination in your ankle.

Tags: Ankle, Ankle Pain, Injury Prevention, Injury