Unlocking Ankle Strength: How the Single Leg Tib Bar Benefits Rugby, Soccer, Basketball & Netball Players

When you think about ankle injuries in sport, it’s easy to see how common they are. Rolled ankles, sprains, or even chronic instability can sideline athletes for weeks, sometimes months. The reality is, no matter how strong your legs are, if your ankles can’t keep up, your performance (and confidence) takes a hit.

That’s where targeted ankle training comes in. And one of the most underrated tools for this? The Single Leg Tib Bar. By isolating the tibialis anterior and surrounding ankle stabilisers, this piece of equipment helps athletes build resilience from the ground up.

Let’s break down why ankle strength is a game-changer across these sports — and how the Single Leg Tib Bar can give you the edge.

🏉 Rugby League & Rugby Union

Rugby is brutal on the lower body. With constant changes of direction, explosive sprints, heavy tackles, and scrummaging, ankles take a pounding. Weak ankles mean higher risk of sprains, rolled ankles, and reduced acceleration off the mark.

• Strong tibialis muscles improve ankle dorsiflexion, helping you drive harder into tackles and step with confidence.

• Better ankle stability reduces the risk of rolled ankles during sidesteps or when landing awkwardly from contact.

• Building resilience means more consistency across a long, gruelling season.

⚽ Soccer / Football

Soccer is notorious for ankle injuries thanks to constant pivots, cuts, and the uneven nature of many pitches. Every kick also demands stability through the ankle.

• Strong ankles absorb impact when changing direction or striking the ball.

• Improved dorsiflexion helps you accelerate faster and maintain control in tight spaces.

• Reinforcing the tibialis anterior also balances the calf muscles, reducing shin splints — another common issue for footballers.

🏀 Basketball

In basketball, ankle sprains are almost a rite of passage — but they don’t have to be. With so much jumping, landing, and explosive lateral movement, ankle strength is essential.

• The Single Leg Tib Bar strengthens the muscles that control ankle positioning, lowering the risk of sprains.

• Stronger ankles mean more stability when landing from rebounds or contesting shots.

• Extra dorsiflexion range helps with quicker first steps and more explosive drives to the basket.

🏐 Netball

Netball players clock up countless jumps, stops, and pivots in a single game. Ankles are constantly under pressure, and injuries here are one of the most common reasons players spend time on the sideline.

• Targeted tib raises improve control in sudden decelerations and changes of direction.

• More resilient ankles mean you can land with confidence after intercepts and rebounds.

• Strong ankle stabilisers also protect against repeat sprains, which are all too common in netball.

How to Use the Single Leg Tib Bar for Ankle Strength

Load the bar with a plate suitable to your ability and perform controlled tib raises, focusing on a full range of motion. Start with 3 sets of 12–15 reps, and progress gradually as your strength improves.

You can also use the Single Leg Tib Bar for variations like ankle inversion and eversion, which strengthen the ankle in multiple planes of movement, perfect for athletes dealing with constant multidirectional stress.

Final Thoughts

Whether you play rugby, soccer, basketball, or netball, your ankles are your foundation. The Single Leg Tib Bar is a simple yet powerful way to bulletproof your ankles, reduce injury risk, and boost your on-field performance. Don’t just strengthen your legs — strengthen the joints that hold it all together.