5 ankle-strengthening moves for preventing twists and sprains

Equipment: None

Good for: Ankle strengthening

Instructions: Complete eight reps of each move. Do three to four sets of each before moving on to the next, resting for 30 seconds in between each set.

(Alternatively, for a daily stretch, perform six reps of each move, proceeding from one to the next and resting as needed.)

Open Rotation Hover

How to: Start in a standing position, with your feet shoulder-width apart. One foot should be extended away from your body, with your toe hovering off the floor. Open up your hips, and rotate the hovering leg to a backward diagonal. Tap the floor, lift your leg back up, and return to the starting position. That's one rep.

Repeat eight times on each side. Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.

Inward Diagonal Drop

How to: Stand with feet hip-distance apart. Then bring one knee up until it's bent at 90 degrees from your waist. Then, turn the hips inward and cross your leg in front of your body until your foot reaches the 11 o'clock position. Pull your foot and leg back to starting position. That's one rep.

Repeat eight times on each side. Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.

Frontward 12 O’clock Reach

How to: Stand upright with one leg pointed forward, foot hovering above the ground. Lean forward, and tap the ground with your toe, keeping your heel off the ground. Drive your pelvis forward to bring it back to starting position. That's one rep.

Repeat eight times on each side. Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.

3 O’clock To 9 O’clock Hover

How to: Get into a standing position. Keeping your legs straight, move one leg across your body until your toe is hovering at 3 o'clock-this is your starting position. Pull your leg back to center, then extend it straight out to the 9 o’clock position, still hovering. Pull back to starting position. That's one rep.

Repeat eight times on each side.Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.

Lay Up

How to: Start with feet hip-width apart, planted on the ground, with a slight bend in your knees and your hips back. Keep your elbows at your side, forearms facing up, and palms inward. Pull one knee up to waist height until it's bent at 90 degrees. At the same time, reach both arms straight up, and lift your standing heel. Drop your heel and arms back down the same time. Then drop your leg down to the ground, and lower into your starting position. That's one rep.

Repeat eight times on each side. Do three to four sets, resting for 30 seconds in between each set.

Workout created by Stephen Pasterino, NASM-certified celebrity trainer and founder of P.Volve.