04 Ashikubi undō¶
Name¶
Romaji:
Ashikubi undō
Japanese:
足首運動
English:
Ankle exercise
Romaji instructions¶
Hai, migi ashi o nobashite.
(Extend the right leg.)
Haisoku.
(Point the foot downward.)
Chusoku kaeshite.
(Pull the toes back.)
Kakato kaeshite.
(Push the heel forward.)
Yoku futte kudasai.
(Shake well.)
Count¶
No fixed count. Performed on command.
Description¶
From the lifted knee position, the right leg is extended forward until nearly straight. The body remains upright and balanced on the supporting leg.
The foot alternates between three positions:
- Haisoku – foot pointed downward
- Chusoku – toes pulled back
- Kakato – heel pushed forward
After these positions, the lower leg is shaken in a relaxed manner from the knee.
Purpose¶
- mobilize the ankle joint
- develop control of foot positions
- improve lower leg mobility
- train balance on one leg
- prepare the foot for kicking techniques
Key technical points¶
- extend the leg without locking the knee
- clear transitions between positions
- relaxed shaking movement
- stable upper body
Comment¶
This exercise introduces essential foot positions in Kyokushin and serves as preparation for kicking techniques.