Many sports related injuries occur from a lack of ankle stiffness and an inability of the lower ankle complex to rotate and dorsiflex. If you want to bulletproof your ankles for competition or life, start rotation and loading up on one foot. More often than not, ankle sprains are a result of too much sagittal loading without frontal plane and rotation of the ankle. In sports, the ankle needs to be able to invert and evert in a dime without thought. Meaning, if you stand up and rotate your ankle bone in and it hurts or is restricted, do not perform challenging reactivity and balance, you must work up to it. All of this is simply discipline. Discipline is the refining fire in which talent becomes ability.