04 – Ankle exercise – right (Ashikubi undō)

Name

Ashikubi undō (足首運動)
Ankle exercise – right

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 well.

Counting

No fixed count. Performed on command.

Description

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

The foot alternates between three positions:

1. haisoku – the foot points downward
2. chūsoku – the toes pull back
3. kakato – the heel presses forward

After the 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
• clearly alternate the foot positions
• shake the lower leg in a relaxed manner
• keep the upper body stable

Comment

The exercise introduces central foot positions in Kyokushin and directly prepares for kicking techniques.