The progressions for developing more stable ankles and thus quicker reactions are as follows (do not progress to next movement until you can easily do the previous movement):

1. One-legged Holds (barefoot) approximately 3 weeks. Stand on one leg for 30 seconds without touching the other foot down, if possible, or holding onto anything else like a chair or wall. Switch legs and repeat. Start out doing this for 3 sets of 30 seconds on each leg without resting inbetween sets and progress to 3 sets of 60 seconds (add 10 seconds per week). You can do this exercise everyday but just start out 3-4 times per week.

2. One-legged Calf Raises and Holds (barefoot) approximately 3 weeks: same as #1 except now do 10 calf raises before holding for 30 seconds. Switch legs and repeat. Start out by doing 3 sets of 10 reps plus 30-second hold on each leg without resting inbetween sets (3-4 times a week). Progress to 3 sets of 25 reps plus 60 seconds hold (add 3 reps and 10 seconds per week).

3. Jumping Rope-alternating legs (barefoot if possible) approximately 3 weeks: start out with basic jumping rope except you alternate 10 jumps on each leg until you reach 100 jumps, adding 2 sets each leg each week. Use an adjustable Lifeline Jumprope

4. Resisted One legged Line Jumps over X Pattern (barefoot if possible). See diagram below. Approximately 3 weeks: Start out using a Lifeline Cable connected to a wall or poll with a resistance running belt connected around your waist and though the handles of cable. Label the boxes or sections: 1-2-3-4. With the resistance cable stretched, stand in box one, left shoulder facing towards wall or poll. Now jump back and forth on one leg from 1-2-3-4 and back to 1 and repeat this figure 8 four times. Switch legs and still facing the same direction repeat 1-2-3-4, four times. Now turn around so that the right shoulder is facing the wall or poll and repeat 1-2-3-4 four times on the left leg and then the right leg. Progress to wider jumps with the same number of repetitions.