Ankles After the Sprint: Balance and Stretch Challenges

A cool-down for ankles and legs after turns and surface changes, with stretches and small balance challenges in pairs. It aids recovery and builds the stability that helps prevent sprains in the next race.

How to play

1. Calf and soleus stretch against the wall: 30 s per leg with a straight knee and 30 s with a bent knee (2 min).
2. Single-leg balance on a court line while passing a tennis ball with your partner; ten passes, then switch legs (2 min).
3. Eyes-closed balance for 15 s per leg, with the partner right there as a safety spotter (2 min).
4. Standing quad stretch without holding onto anything: try to hold 20 s per leg (2 min).

Rules

• Stretches shouldn't hurt: gentle, steady tension.
• With eyes closed, the partner stays within arm's reach.
• If you lose balance, put your foot down and restart calmly.
• Pass the ball softly at chest height.

Variations

Adaptations

• Ankle injury: does only the stretches, plus seated heel raises and ball passing.
• Limited mobility: upper-body stretches and ball passing from the wheelchair with sideways reach challenges.
• Visual impairment: skips the eyes-closed phase and works on balance with a hand on the wall.

Learning goals

• Help leg muscles recover after a sprint.
• Improve ankle stability.
• Connect balance work with sprain prevention.

Equipment for a class of 25

• tennis balls: 15

Teacher tip

No tennis balls? Paper balls wrapped in tape work. The typical mistake is bouncing in the calf stretch; ask them to hold the position still.

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