Ankle Mobility
Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.
Also called: dorsiflexion rocks, ankle circles, ankle rocks, ankle mobility drills, ankles & feet mobility flow, ankles & feet mobility, foot & ankle mobility, ankle dorsiflexion rocking, dorsiflexion rocking, ankle dorsiflexion rocks
Setup
Kneel or stand near a wall with one foot forward.
How to do the Ankle Mobility
- For dorsiflexion rocks: gently rock your knee forward over your toes, keeping your heel down, then rock back.
- For circles: lift the foot slightly off the floor and slowly trace circles with your toes in both directions.
- Move through a comfortable range on both drills.
- 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.
Ankle Mobility muscles worked
The Ankle Mobility works the ankles and calves.
Pairs well with
Ankle Inversion
Turning the sole of the foot inward against a band - strengthens the tibialis posterior, the arch-support muscle that shin and plantar problems love to blame.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Calf & Soleus Stretch
Static holds targeting both the calf and the deeper soleus muscle underneath it.
Calf Extension
Pressing up onto the toes on a calf machine — targets the calves through a full range of motion with the load fixed in place.
Illustrations: Exercise data by RepDB (repdb.co)