Match Day / Active Recovery

Phase 1

Week 1·SaturdaySoccer

Recreational soccer — tape both ankles! Keep it fun, not competitive intensity.

4 exercises

4 total sets

~10 min

estimated

1 × 600s

cardioZ1

Leg swings, hip circles, light jog

1 × 5400s

cardioZ3

Recreational match — avoid sharp cuts with injured ankle

1 ×

ankle

Mandatory — tape or brace both ankles before any soccer activity

1 × 600s

ankle

10 min easy walk + ice ankle if any discomfort