This exercise enhances ankle mobility and strengthens the muscles in your feet by incorporating active rolling and dynamic transitions between sitting on your heels and squatting. For optimal results, it is recommended to perform it barefoot. For demonstration purposes, we’ve chosen a tennis court setting to illustrate its use as a warm-up before tennis training.
Execution:
- Sit in a heel position: shins and instep rest on the floor, heels pointing upwards, buttocks resting on the heels, upper body upright.
- Bend forward slightly with your upper body and rest your hands on the floor next to your knees.
- Raise your knees and roll forward over your toes in a controlled manner until you are in a squat position.
- Consciously place the soles of your feet and heels on the floor. Tip: Stretch your arms forward for more balance.
- Bend forward again, touch the floor with your hands, lift your heels and roll back into the heel position in a controlled manner.
Repetitions: 4-8 times
Tip:
Silvester
Approach the end positions slowly – especially if you have limited mobility in your ankle or toes. The movement should be intense but never painful. Give your body time to get used to the positions. Regular practice will improve your mobility step by step.