In this training Tuesday spotlight XTERRA Coach Kate Bramley teaches us her favorite ankle pronation strength training exercises to help improve balance and stability in your lower legs, feet, and ankles.
Bramley, who posted the fastest run splits of the day to win XTERRA Netherlands last season and XTERRA Wellington earlier this year, understands how XTERRA athletes need flexibility throughout the ankle joint to tackle the tricky terrain found on trail run courses around the world.
“In XTERRA races we switch directions a lot and find ourselves on uneven, rocky, slippery trails that constantly test our stability,” said Bramley. “These exercises will help strengthen the muscles we need to keep our balance, so we don’t twist an ankle.”
In this video, filmed from her backyard in Victoria, Australia, Bramley takes us through the same set of exercises she uses to help prevent injuries that come from rolling your ankle.
Bramley, the Triathlon Victoria Club Coach of the Year, has guided 25 athletes to ITU age group world championships in 3 years.