A simple ankle movement that warms your calves and shins and moves both ankles through flex and point.

1. Sit or lie down with both legs extended and relaxed.
2. Pull your toes toward your shins on both feet.
3. Point your toes away from you on both feet.
4. Move smoothly back and forth for the set.

A simple ankle mobility drill where you trace letters with your foot to move the ankle in many directions.

1. Sit tall or lie down with one leg extended.
2. Lift one foot slightly off the floor.
3. Use your big toe to trace the alphabet in the air.
4. Move from the ankle, not from your whole leg.
5. Finish the alphabet, then switch sides.

A controlled ankle movement that trains the inner lower leg and ankle control.

1. Sit tall with one leg extended and your heel on the floor.
2. Keep your leg still and turn the sole of your foot inward.
3. Pause briefly, then return your foot to neutral.
4. Finish your reps, then switch sides.

A controlled ankle move that turns your foot outward to train the muscles on the outside of your lower leg.

1. Sit tall with one leg extended and your heel resting on the floor.
2. Keep your knee still and toes pointing up.
3. Turn the sole of your foot outward as far as you can control.
4. Return slowly to the start position.
5. Finish your reps, then switch sides.

A seated toe exercise that trains the small muscles of your feet and arches.

1. Sit tall with both feet flat on a towel.
2. Keep your heels down and scrunch the towel toward you with your toes.
3. Release your toes and spread them back out.
4. Repeat until you finish the set.

A seated lower-leg move that trains your calves by lifting your heels against resistance.

1. Sit tall with feet flat and knees bent about 90 degrees.
2. Place weight on your thighs, or use bodyweight only.
3. Press through the balls of your feet and lift both heels high.
4. Pause briefly at the top.
5. Lower your heels with control and repeat.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top without leaning forward.
4. Lower your heels with control to the floor.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A side-to-side weight shift that warms up your hips, legs, and balance.

1. Stand with your feet wider than hip-width and toes pointing forward.
2. Shift your weight to one side and bend that knee slightly.
3. Keep the other leg long and both feet flat on the floor.
4. Push through your bent leg to shift back across to the other side.
5. Move side to side with control for each rep.

A narrow heel-to-toe balance hold that trains steady posture and control.

1. Stand tall near support if needed.
2. Place one foot directly in front of the other, heel to toe.
3. Keep your weight even and eyes forward.
4. Hold the stance and breathe slowly.

A one-leg standing hold that trains balance and stability in your foot, ankle, and hips.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady, keep your torso tall, and breathe slowly.
4. Lower your foot with control, then switch legs.