Fred Catley Rehabilitation

The System

The Ankle
Rehab System

Five phases. Built around your sport. The goal isn't pain-free. It's stronger than before.

Five Phases

Phase 01
Protect & Prep
Isometrics, motor control
Phase 02
Build a Base
Loading, full body training
Phase 03
Build Your Engine
Heavier loads, eccentric work
Phase 04
Turn On Speed
Reactive loading, drills
Phase 05
Full Confidence
Sport-specific, full load
01

Protect & Prep

02

Build a Base

03

Build Your Engine

04

Turn On Speed

05

Full Confidence

Criteria, Not Calendars

You don't move on when the weeks tick over. You move when the body is ready. That's what breaks the flare, rest, repeat cycle for good.

What a Week Looks Like

Lower Body
2 to 3 sessions per week
Upper Body + Conditioning
1 to 2 sessions per week
Speed + Running Progressions
1 to 3 sessions per week
Later phases. Sport dependent.
Daily

5-minute ankle mobility routine. Every single day. Isometrics, pronation work, floating heel. On top of sessions.

Next Step

Reply READY for a free
30-minute strategy session.