Ankle Circles
On one leg, draw slow circles with the other foot held just off the floor, turning at the ankle only; a mobility drill.
How to do it
Setup
Standing on one leg, hands on the hips, the other foot just off the floor in front.
Steps
- Circle the lifted foot slowly and as wide as it goes.
- Keep the shin still so the turn comes from the ankle.
- Switch direction midway, then change feet.
Common mistakes
Swinging the whole leg: the knee and shin stay still. Small hurried circles: each one slow and wide. Losing balance on the standing leg: a hand on a wall is fine.
Breathing
Steady throughout; never held.
