Ashikubi mawashi (hantai)
Jumbi Undō 24¶
1. Name of exercise¶
Migi ashi nobashite hidari ashi hiite ashikubi motte mawashi
(Ankle rotation exercise)
2. Romaji instruction¶
Migi ashi o nobashite.
Hidari 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 right leg.
Hold the left 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 right leg extended forward. The left leg is bent, allowing the foot to be reached easily.
The left ankle (ashikubi) is held with the hands to stabilize the foot.
From this position the foot is rotated slowly in a circular motion, with the movement 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, without 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 is essential for 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.
Systematic ankle rotation improves joint control, proprioception, and balance, contributing to safer and more stable techniques.
Comments¶
1. Structure
This exercise is the mirror counterpart of Jumbi Undō 20, completing the seated ankle mobility sequence.