Ashikubi mawashi
Jumbi Undō 20¶
1. Name of exercise¶
Hidari ashi nobashite migi ashi hiite ashikubi motte mawashi
(Ankle rotation exercise)
2. Romaji instruction¶
Hidari ashi o nobashite.
Migi ashikubi o motte.
Ashikubi o mawashite.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Ichi, ni, san, shi, go, roku, shichi, hachi.
3. Translation¶
Extend the left leg.
Hold the right ankle.
Rotate the ankle.
One, two, three, four, five, six, seven, eight.
Opposite direction.
One, two, three, four, five, six, seven, eight.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi
Hantai
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi
5. Short description¶
The practitioner sits on the floor with the left leg extended forward. The right leg is bent so that the foot can easily be reached with the hands.
The right ankle (ashikubi) is held with the hands to stabilize the foot.
From this position the foot is rotated slowly in a circular movement, with the motion occurring in the ankle joint.
The rotation is performed eight times in one direction.
After the eighth count the command hantai (reverse direction) is given, and the ankle is rotated eight times in the opposite direction.
The movement should be smooth and controlled, avoiding pulling or forcing the foot.
After completing the first series the exercise is repeated with the opposite leg.
6. Purpose¶
The exercise aims to:
- mobilize the ankle joint
- improve mobility and circulation in the foot and lower leg
- prepare the joint for load during kicks, stances, and movement
- reduce the risk of sprains and overuse injuries
- activate stabilizing muscles in the foot and lower leg
In Kyokushin training the ankle plays a central role in stability and power transfer in techniques such as mae geri, yoko geri, and mawashi geri, as well as in stances like zenkutsu dachi and sanchin dachi.
Regular ankle rotation in the warm-up improves joint control, proprioception, and balance, helping produce safer and more stable techniques.
Comments¶
1. Romaji
The phrase ashikubi o mawashite means “rotate the ankle”.
2. Terminology
The word ashikubi refers to the ankle area where the foot and lower leg meet.
3. Structure in Jumbi Undō
This exercise returns focus to ankle mobility, complementing the earlier hip-focused stretches.