ankle and shin strengthening exercises (for Nordic skate skiing)?

amandaeve

I am taking a skate skiing clinic in a couple of months and I want to be physically ready. I searched the web for conditioning ideas, but everything I saw focused on endurance, core, thigh, and upper body- all of which I am covering in my current work out routine. I've only skate skied a couple of times before and it was my ankles and shins that wore out first. I don't normally wear shoes that go over my ankles and my legs turn to jelly every time I do (rollerblading, down hill skiing). I'm a solid intermediate classic skier, so I think the rest of my legs are OK. Any suggestions for exercises for strengthening this part of the body?

Ws2016

Try various balance exercises that train those small muscles, such as doing no-weight squats while standing on a beso ball, standing on one leg with the other raiaed (like a flamingo) while holding weights in each hand, doing toe touches while standing on ine leg. 15 reps, 3 sets. You can probably google more.

firef1y72

I'm actually working on strengthening my ankles right now (I have hypermobility and live in stability trainers), my PT has me doing the following :
Single leg squats while barefoot
stand on one leg barefoot and do little hops in a round the clock fashion, so little hop forward, to the left, back, to the right.
Ankle circles (to stretch them out)
Plus she has me wear non stability shoes for a short (but increasing) amount of the day for walking (not running, still wear stability to run)

amandaeve

Nice! Thanks!