STS Athletic Performance Program - Phase 1
In phase 1 is about building a strong foundation. We focus on stability, and strengthening the parts of the body that get the least amount of love, but are crucial to building quickness and explosiveness in the following phases. This is also key to help prevent injury to areas of the body that aren't used to the rigors we will be placing on them for performance gains.
Let's look at some ankle specific information. Ankle pronation and supination describe different movements of the ankle joint. Pronation is an inward rolling motion, while supination is an outward rolling motion. Both are normal to a certain extent, but excessive pronation or supination can lead to injuries or discomfort.
Supination and pronation describe the natural rotation of your limbs—specifically your feet, arms, and hands—and play a critical role in how your body distributes force, absorbs impact, and maintains balance. These patterns can directly influence your risk of injury, the effectiveness of your workouts, and even your posture. Supination means that your weight is distributed more on the outside of your foot. Pronation means that your weight is distributed more on the inside of your foot during movement.
“A common injury associated with excess supination would be rolling your ankles. That is why individuals need to work on reactive balance,” improving reactive balance can help you prevent ankle sprains, falls during sport or daily activit, overuse injuries from poor mechanics. One of the most effective ways to build reactive balance is through functional strength training, particularly movements that challenge stability and coordination. Exercises such as lunges, single-leg deadlifts, and plyometric drills can build ankle strength, proprioception, and full-body control.
