Ankle circles
Mobility · Learning · in reps · per side
Why it helps your running
An ankle that moves freely lands better and absorbs uneven ground more easily.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up
How to do it
- Stand on one foot, or rest your toes on the ground, and draw the biggest circle you can with the other foot.
- One direction, then the other: the same number of circles each way.
- The movement comes from the ankle, not the knee.
Common mistakes
- Circles are small and fast instead of wide and controlled.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.