Ankle Mobility (5–7 Minutes)

Goal: Improve stability, balance, and force transfer from the ground up

1. Knee-to-Wall Ankle Mobilization – 10 reps each side

• Foot flat on ground

• Drive knee forward over toes

• Keep heel down

2. Ankle Rocks (Forward/Backward) – 10 reps each side

• Stand or split stance

• Shift weight forward and back

• Control the movement

3. Heel Elevated Calf Stretch – 30 sec each side

• Heel slightly raised or off edge

• Lean forward into stretch

• Keep leg straight

4. Tibialis Raises (Toe Raises) – 12–15 reps

• Heels on ground

• Lift toes toward shin

• Control up and down

5. Single-Leg Balance + Reach – 5 reps each side

• Balance on one leg

• Reach forward or side

• Stay controlled and stable

Key Focus

• Keep heel grounded during mobility work

• Move slow and controlled

• Maintain balance and posture

• Avoid collapsing inward at the ankle

Total Time: ~5–7 minutes