07 – Ankle exercise – left side (Hidari ashikubi undō)¶

Name¶

Hidari ashikubi undō (左足首運動)
Ankle exercise – left side

Romaji instruction¶

Hai, hidari ashi nobashite.
Extend the left 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 left 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¶

The exercise is repeated on the left side and ensures that both ankles and foot positions are trained symmetrically.