A simple ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

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 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 banded ankle press that trains your calves through plantarflexion.

1. Sit with one leg out and loop the band around your forefoot.
2. Hold the band ends and start with your toes pulled back.
3. Point your foot down against the band, then control it back.
4. Finish your reps, then switch ankles.

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 one-leg calf raise that trains your calves and balance.

1. Stand tall on one foot near a wall or support.
2. Let your heel drop slightly if standing on a step.
3. Press through the ball of your foot and lift your heel high.
4. Lower with control until your heel is down or slightly below the step.
5. Finish your reps, then switch legs.

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.

A single-leg balance move where you reach away from your stance leg. It trains control, balance, and hip stability.

1. Stand tall on one leg with a soft bend in your knee.
2. Reach your free foot or hand forward, side, or back with control.
3. Keep your weight over the middle of your standing foot.
4. Return to tall standing without rushing.
5. Finish your reps, then switch legs.

A one-leg hip hinge that trains your hamstrings and glutes while challenging balance.

1. Stand tall on one leg with a soft bend in your knee.
2. Hinge at your hips and send your free leg back behind you.
3. Lower your torso until you feel a stretch in your standing leg.
4. Drive through your standing foot to return to tall.
5. Finish your reps, then switch legs.

A controlled step from a raised surface that trains your quads, glutes, and balance.

1. Stand on a step with one foot near the edge.
2. Let the other foot hover off the front of the step.
3. Bend your standing knee and lower your free heel toward the floor.
4. Tap lightly, then press through your standing foot to return to the top.
5. Finish your reps, then switch legs.