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 seated ankle move that lifts your toes toward your shins to train the front of your lower legs.

1. Sit tall with both feet flat on the floor, hip-width apart.
2. Keep your heels down and lift both sets of toes toward your shins.
3. Pause briefly at the top without leaning back.
4. Lower your toes to the floor with control and repeat.

A moving downward dog that stretches your calves and hamstrings while warming your shoulders.

1. Start on hands and knees, then lift your hips up and back.
2. Press your hands into the floor and lengthen your spine.
3. Bend one knee as you press the other heel toward the floor.
4. Switch sides smoothly, pedaling your feet at a steady pace.
5. To finish, lower your knees back to the floor.

A dynamic ankle mobility drill that moves your knee toward a wall while keeping your heel down.

1. Stand facing a wall with one foot a few inches away.
2. Keep your heel down and drive that knee toward the wall.
3. Tap the wall lightly, then return your knee over your foot.
4. Move in and out with control for your reps.
5. Finish your reps, then switch legs.

A wall calf stretch with a bent knee that targets your soleus.

1. Face a wall and place both hands on it.
2. Step one foot back and bend both knees.
3. Keep the back heel down and lean in.
4. Hold and breathe, then switch sides.

A wall-supported toe raise that trains the muscles along the front of your shins.

1. Stand with your back against a wall and feet hip-width apart.
2. Keep your heels on the floor and legs mostly straight.
3. Lift your toes toward your shins as high as you can.
4. Lower your toes back to the floor with control.
5. Repeat for your reps.

A slow lowering calf raise on a step that trains your calves through a deep range of motion.

1. Stand on a step with the balls of both feet on the edge.
2. Hold a rail or wall lightly for balance.
3. Rise onto your toes with both feet.
4. Lower your heels slowly below the step edge.
5. Lift back up and repeat with control.

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 standing wall calf stretch for the upper calf on one leg.

1. Stand facing a wall with your hands on it at chest height.
2. Step one foot back and keep that knee straight.
3. Bend your front knee and press your back heel toward the floor.
4. Hold the stretch and breathe steadily.
5. Finish your hold, then switch legs.

A wall calf stretch with a bent knee that targets your soleus.

1. Face a wall and place both hands on it.
2. Step one foot back and bend both knees.
3. Keep the back heel down and lean in.
4. Hold and breathe, then switch sides.