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Jumbi Undō 04

1. Name of the Exercise

Ashikubi no undō – Ashi kubi nobashite kaeshite futte
(Ankle exercise: instep, ball of the foot and heel)

2. Romaji Instruction

Hai, migi ashi o nobashite.

Haisoku.
Chūsoku kaeshite.
Kakato kaeshite.

Yoku futte kudasai.

3. Counting

No fixed counting. The movement is performed on the instructor’s command.

4. Short Description

From the position where the right knee is raised, the right leg is extended forward until it is almost straight. The upper body remains upright while balance is maintained on the supporting leg.

The foot then changes position in three steps:

  1. Haisoku – the foot points downward with the instep extended and the toes directed toward the floor.
  2. Chūsoku kaeshite – the toes are pulled backward so that the ball of the foot becomes emphasized.
  3. Kakato kaeshite – the foot is pulled back so that the heel moves forward.

After these positions, a series of quick shaking movements is performed where the lower leg is shaken from the knee joint several times while maintaining balance on the supporting leg.

5. Purpose

The purpose of the exercise is to:

  • mobilize the ankle joint (ashikubi)
  • develop control over different foot positions used in kicking techniques
  • improve mobility in the muscles and tendons of the lower leg
  • train balance on the supporting leg
  • prepare the foot for dynamic kicking techniques

The exercise trains three important foot positions in Kyokushin:

  • Haisoku – the instep
  • Chūsoku – the ball of the foot, commonly used in techniques such as mae geri
  • Kakato – the heel, used in techniques such as ushiro geri

This movement therefore functions as a transition between joint mobilization and technical preparation for kicking, which is typical for the structure of Jumbi Undō.

Comments

1. Romaji

The instruction migi ashi o nobashite means “extend the right leg.”
The commands haisoku, chūsoku kaeshite, and kakato kaeshite describe different foot positions used in Kyokushin kicking techniques.

2. Terminology

Although the movement primarily mobilizes the ankle (ashikubi), the muscles and tendons of the lower leg are also activated through the alternation of foot positions.