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 standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.

A bent-knee calf stretch that targets the soleus in your lower calf.

1. Stand facing a wall with one foot back and hands on the wall.
2. Bend both knees and keep your back heel on the floor.
3. Lean forward until you feel a stretch in your lower calf.
4. Hold the stretch and breathe steadily.
5. Finish the hold, then switch legs.

A band-resisted ankle move that trains the muscles that lift your foot and control your ankle.

1. Sit with one leg straight and loop a band over the top of one foot.
2. Anchor the band in front of your toes so it pulls your foot away.
3. Pull your toes toward your shin against the band.
4. Slowly point your foot back to the start.
5. Finish your reps, then switch sides.

A band-resisted ankle move that trains your calf as you point your toes.

1. Sit with one leg straight and loop the band around the ball of your foot.
2. Hold the band ends to create light tension.
3. Point your toes away from you against the band.
4. Slowly return to a flexed foot with control.
5. Finish your reps, then switch legs.

A band ankle move that trains your inner lower leg and ankle control.

1. Sit and loop the band around one foot, anchored to the outside.
2. Start with your foot neutral and your leg still.
3. Turn your foot inward against the band.
4. Slowly return to neutral.
5. Finish your reps, then switch sides.

A band-resisted ankle move that trains the outer lower leg and ankle control.

1. Sit with one leg extended and loop a band around the forefoot.
2. Anchor the band so it pulls your foot inward.
3. Turn your foot outward against the band, keeping your leg still.
4. Slowly return to the start with control.
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 standing calf raise that trains your calves using bodyweight or added load.

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 with control.
4. Lower your heels slowly back to the floor.

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.

Step side to side over an obstacle to train your legs, hips, and coordination.

1. Stand beside a low step or line.
2. Step over it sideways with one foot.
3. Bring the other foot over, then step back.
4. Keep alternating sides for your reps.

A quick bouncing drill that trains your calves, ankles, and foot speed in place.

1. Stand tall with feet hip-width apart and knees slightly bent.
2. Rise onto the balls of your feet and brace your core.
3. Hop quickly in place using mostly your ankles.
4. Land softly on the balls of your feet each time.
5. Keep the rhythm steady until the set is done.