How to Train Ankle Stiffness the Right Way

Last week, we published our first deep dive in our new format ‘‘the Insider Edition’’. After sharing this deep dive on ankle stiffness, we received several questions from you, our readers.

You can approach training ankle stiffness both the right and the wrong way. At the end of this Q&A, we will share common mistakes and how to avoid them exclusively for our subscribers.

This way, you can make ankle stiffness your friend instead of your enemy during your performance.

In this edition:

• We answer the 5 most asked questions following our deep dive on ankle stiffness from last week.

• We provide an estimate of when you should see results from training ankle stiffness and explain why it's important to pay attention to mobility.

• We identify common mistakes athletes make when starting to train ankle stiffness and how you can avoid them.

— Paco Raven, Editor & Founder

How do I know if my ankle stiffness is good or bad for my sport?

Ankle stiffness is about balance. You have to get it just right for your sport. Too little stiffness means your ankles collapse under pressure, which increases injury risk. Too much stiffness limits mobility, making it hard to move smoothly.

To evaluate your stiffness, start by observing your performance during explosive movements. Do you feel stable and powerful when jumping, sprinting, or changing direction?

If not, you might need to improve your stiffness. Simple tests like single-leg hops can reveal if your ankles absorb too much impact or feel rigid.

Benchmarks vary by sport. For example, sprinters benefit from higher stiffness for explosive starts, while soccer players need a mix of stiffness and mobility for quick cuts.

If unsure, focus on a mix of plyometric drills and mobility exercises to build a balanced performance. After a couple of weeks, you can evaluate your stiffness again and make changes.

This is the most important and easiest question you can ask yourself after training for ankle stiffness for a couple of weeks. Did my performance get better? If the answer is yes, you are on the right track.

Can stiffness training cause injuries if done wrong?

Yes, stiffness training can lead to injuries if you overdo it or use poor technique. It's important to understand that tendons are delicate and require time to adapt to increased loads.

Pushing too hard too soon can cause strain or injury. For example, excessive plyometric exercises without proper rest can lead to overtraining your tendons.

Common mistakes include skipping warm-ups, using poor form, and not allowing enough recovery between sessions. Tendons don’t recover as quickly as muscles, so avoid training stiffness more than 2–3 times a week.

To prevent injuries, focus on gradual progression. Start with low-impact exercises like calf raises before moving to higher-impact plyometrics like bounding or single-leg hops.

When training tendons how much weight you can use is not important. Always prioritize form over speed or weight, especially with training ankle stiffness.

Listen to your body. If you feel sharp pain or prolonged soreness, ease off and focus on recovery.

How long does it take to see results from stiffness training?

You can expect to see improvements in your ankle stiffness within 4–6 weeks of consistent training. This timeline depends on factors like your current fitness level, training intensity, and use of a program.

Beginners might notice results faster as their tendons adapt, while advanced athletes may need more focused training.

Progress can be measured through performance improvements, such as jumping higher, sprinting faster, or feeling more stable during directional changes.

You might also notice less fatigue and soreness after high-impact activities. As your tendons become better at absorbing and releasing energy.

Stick to 2–3 stiffness-focused sessions per week, combining exercises like calf raises, plyometrics, and balance drills.

Gradual progression is key. Avoid rushing to more advanced exercises before mastering the basics. With patience and consistency, you’ll see how stiffness training can improve your performance drastically.

How do I balance stiffness training with mobility and flexibility?

Having the right balance between stiffness and mobility is essential for your performance.

While stiffness provides power and stability, mobility ensures you can move freely and efficiently. Too much stiffness can restrict your range of motion, while too little can make you unstable.

A good rule of thumb is to pair every stiffness-focused session with mobility work. For example, if you do calf raises and plyometrics, follow up with ankle circles or wall mobilizations to work on your flexibility.

Include dynamic stretches in your warm-up to prepare your joints and tendons for training.

For most athletes, dedicating 15–20 minutes to mobility exercises 2–3 times a week is enough to balance stiffness training.

Activities like foam rolling can also help maintain a healthy balance. Remember, mobility and stiffness work together. Training them both ensures your ankles are stable, strong, and ready for action.

How can stiffness training be adapted for my specific sport?

Stiffness training should be tailored to what your sport needs. For example:

• Sprinters: Focus on high-impact plyometrics like bounding and single-leg hops to improve explosive starts.

• Soccer/football/hockey players: Combine your plyometric exercises with lateral drills like cone shuffles or side-to-side hops for better side-to-side control.

• Basketball players: Prioritize vertical power with exercises like depth jumps, while including stability exercises to improve landing skills.

• Tennis players: Include exercises like skater hops to improve your ability to move quickly from side to side.

The important thing is to copy the movements you use during games. Work with a coach or use resources like filming yourself to identify where stiffness plays a role in your performance.

Common Mistakes & How You Can Avoid Them

Training your ankle stiffness can be tricky. There are certain mistakes that you can easily avoid if you know them. For more exercises check out our deep dive on ankle stiffness from last week.

I have identified 4 common mistakes that you should avoid when improving your ankle stiffness as an athlete.

1. Only use one kind of exercise for your ankles

Stiffness isn’t just about jumping. It is about balance and stability too. Include a mix of plyometrics, balance drills, and strength work to cover all aspects of ankle performance.

2. Not working on making your ankles more flexible

Focusing too much on improving stiffness in your ankles can reduce your range of motion. Pair stiffness exercises with mobility work, like ankle mobilizations, to maintain your flexibility and smooth movements.

3. Exercising your ankles too much

Tendons adapt slowly and need enough time to recover. Limit stiffness-specific training to 2–3 times a week and prioritize recovery.

4. Not warming up your ankles before exercising

Jumping straight into plyometrics or heavy drills can injure your tendons. Always warm up with dynamic stretches, like ankle circles or light jogging, to prepare your joints.

Thank you for reading.

Next week we will be introducing a revised edition of our popular format ‘‘The Q&A Edition” In this format, we dive into a question that many athletes like you can relate to.

Have a question of your own? We’d love to hear it! Just send it to [email protected], and you might see it featured here in a future edition.

And if you missed last month’s Q&A Edition on how to train smarter not harder, read it here.

Until next week,
Paco Raven, Editor & Founder
The Stoiclete