04 – Ankle exercise – right side (Ashikubi undō)¶

Name¶

Ashikubi undō (足首運動)
Ankle exercise – right side

Romaji instruction¶

Hai, migi ashi nobashite.
Extend the right leg forward.

Haisoku.
Point the foot downward.

Chūsoku kaeshite.
Pull the toes back.

Kakato kaeshite.
Press the heel forward.

Yoku futte.
Shake it well.

Counting¶

No fixed count. Performed on command.

Description¶

From the position with the knee raised, the right leg is extended forward without locking the knee joint. The body remains upright and balance is maintained on the supporting leg.

The foot alternates between three positions:

haisoku – the foot points downward
chūsoku – the toes are pulled back
kakato – the heel is pressed forward

After these positions, the lower leg relaxes and is shaken freely.

Purpose¶

mobilize the ankle
develop control of foot positions
improve balance
prepare for kicking techniques

Technical key points¶

extend the leg without locking the knee
clear transition between foot positions
relaxed shaking of the lower leg
stable upper body

Comment¶

This exercise introduces central foot positions in Kyokushin and serves as a direct preparation for kicking techniques.