Ankle Mobility

Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.

Setup

Kneel or stand near a wall with one foot forward.

How to do it

1. For dorsiflexion rocks: gently rock your knee forward over your toes, keeping your heel down, then rock back.
2. For circles: lift the foot slightly off the floor and slowly trace circles with your toes in both directions.
3. Move through a comfortable range on both drills.
4. Switch to the other ankle and repeat.

Coach's notes

Keep the movement slow and controlled. A little stiffness is normal — sharp pain is not.

Pairs well with