Dwyane Wade Shows Off His Ankle Exercise

October 26, 2010

Dwyane Wade peforms a PPT Band Ankle Circuit with coaching by Tim Grover.

TRANSCRIPT

Tim Grover (Founder/Owner of Attack Athletics):

A PPT Band is something that I came up with many, many years ago. I have all the workouts, all the lower body workouts, or what we're emphasizing lower body, start with the hamstring curls. We always have them finish with the PPT Band because you get ankle sprains and so forth and what it does is it works the perineal muscles. We won't say it'll prevent ankle sprains, but what it does is it strengthens up the muscles that incase you do roll your ankle, it's strong enough for it to bounce back and your time or severity off the court is going to be a lot less. So, if your going to be at a grade two sprain maybe you'll only be at a grade 1 and instead of being at a week off you may not need any time off.

So again it goes back to my philosophy about injury prevention and injury training because a lot of times it's when you play these particular sports, other peoples feet and legs are all over the place, you're playing on a level surface but your playing with unlevel people and you want your ankles to be strong enough to be able to withstand anything that's thrown at them.

The PPT Band puts straight emphasis on the muscles that stabilize the ankle. Obviously there is inversion and then there's aversion, the reps we vary anywhere from 50 to 100 each way and then we also like to work the solace muscle and the gastronemeus and again the repetitions are pretty much the same in there. We do a minimum of 30 unless you've built it up, you go up to about 75 to 100, two sets twice a week, that's all, that's all you really need and what's great about it is it takes a total of maybe six or seven minutes to do and it can save you a whole lot of issues down the line.