REHAB &
return-to-play
The bridge between cleared and confident.
Getting cleared is one thing.
Feeling ready to play again? That’s a whole different game.
Most players finish physio and think they’re done — but that’s exactly where the real work starts.
Our Rehab Programs are built to help you rebuild strength, stability, and trust in your body — so you can move, land, and perform with confidence again.
Because “pain-free” isn’t the goal.
Powerful, stable, and match-ready is.
💡 Because time doesn’t heal injuries.
Strength does.
ACCESS VIA OUR TRAINING APP
Our Ankle and Knee Rehab programs are included as part of our all-access training app subscription—so you’re not just getting rehab…
You’re getting the full netball performance system.
For just $15/week, you’ll unlock:
✅ Ankle Rehab Programs– our 12 week return-to-play program for ankle injuries — including specific programs for lateral sprains, medial sprains, high sprains, and chronic instability.
✅ Knee Rehab Programs– our 12 week return-to-play program for ACL injuries — with more Knee Rehab programs to come!
Also included in the app:
Pre-Season Pro – strength & conditioning program for off-season prep.
In-Season Accelerator – stay strong, reduce injury risk & perform all season.
On-Demand Conditioning – court-ready conditioning, done for you, just tap and go.
Injury Prevention, Rehab and Mobility Workouts – glute strength, landing mechanics, ankle/knee control and more.
App-based access – train anytime, anywhere, at your level.
Whether you're coming back from injury or levelling up your game, the structure's ready. You just show up and press play.
Only $15/WEEK
Back to full confidence and performance, with no pain? Say less.
ANKLE REHAB PROGRAM
A 12-Week Return-to-Play Program for Netballers
Ankle sprains don’t just “heal” — they adapt.
And without the right rehab, they adapt poorly.
Ankle Armour is a 12-week, netball-specific return-to-play program designed to rebuild strength, stability, and confidence after medial, lateral, or high ankle sprains — so you’re not just back on court, but actually ready.
This isn’t rest and hope.
It’s progressive, structured rehab that prepares your ankle for the real demands of netball.
What This Program Is Built To Do:
✔ Restore ankle strength, mobility, and control
✔ Rebuild trust in your ankle during landing, cutting, and direction change
✔ Reduce the risk of repeat sprains
✔ Progress you safely from rehab → training → match play
Every phase is designed to meet you where you’re at, then gradually layer in the forces that netball actually demands.
What’s Inside:
12-Week Progressive PDF Program, including:
Early-stage mobility and activation
Ankle, calf, and foot strength (bilateral & single-leg)
Balance, stability, and proprioception work
Controlled landing mechanics
Gradual return to running, cutting, and change of direction
Clear weekly progressions so you know what to do and when
No guesswork. No rushing. No “just tape it and play”.
Who It’s For:
✔ Netballers returning from medial, lateral, or high ankle sprains
✔ Players who feel “mostly fine” but don’t fully trust their ankle
✔ Anyone with repeat ankle injuries who wants to break the cycle
✔ Athletes wanting a structured plan, not random rehab exercises
Suitable for all levels — from grassroots to representative.
Why Ankle Armour Works:
Most ankle rehab stops too early.
Pain settles… but capacity hasn’t returned.
Ankle Armour bridges that gap by:
Progressing load gradually
Training the ankle under real netball movement patterns
Rebuilding strength and stiffness needed for repeated landings and cuts
Because an ankle that can’t absorb force will always be vulnerable.
**Important Note**
This program is designed for players who are cleared to begin rehabilitation. If unsure, consult your physio or health professional before starting.
Ready to Rehab Properly?
Ankle Armour gives you the structure, progression, and confidence to return to netball the right way.
Instant download, yours to keep forever.