We are working on improving your ankle mobility in different planes of movement, and big toe mobility to bulletproof your ankle.

1. Ankle Dorsiflexion/Plantarflexion with Ball
-Make sure you are in control of the ball the entire time
-Keep your knee pointing forward and your leg still - this movement should come from your ankle

2. Ankle Inversion/Eversion with Ball
-Make sure you are in control of the ball the entire time
-This may start off as a small movement
-Make sure your knee is not moving and gradually increase the range of motion as you get more comfortable

3. Ankle Inversion/Eversion with Towel
-Flick the towel to the side using only your ankle
-Keep your knee still, this movement is purely coming from the ankle

4. Big Toe Extension
-Do not let your foot roll to the side when you're doing this
-Keep the base of your big toe down on the ground as you lift your toe up
-If this is super difficult for you, you can hold your other toes down with your hand to get the feeling

5. Toe Extension Rockback
- Get onto all 4's - you want to position your toes so that they are pointing towards your head
-Being in this position may already be a stretch - if not, SLOWLY shift your hips back and put more weight onto your feet
-The goal is to increase the amount of stretch and pressure on your big toe moving backwards into extension
-This stretch may not be comfortable, so only put as much as you can handle- be GENTLE and go SLOW!