11 – Achilles tendon exercise (Akiresu-ken undō)

Name

Akiresu-ken undō (アキレス腱運動)
Achilles tendon exercise

Romaji instruction

Hai, akiresu-ken.
Achilles tendon exercise.

Hai, obi no yoko motte.
Hold the sides of the belt.

Jū wa kiai.
Ten with kiai.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(Jū with kiai)

Description

The practitioner stands with the feet approximately shoulder-width apart and holds the sides of the belt.

From this position, the heels are raised so that the body comes up onto the balls of the feet (chūsoku). The knees remain slightly bent throughout the movement.

The heels are then lowered in a controlled manner back toward the floor.

The movement is performed rhythmically between:

• up onto chūsoku
• down toward kakato

Purpose

• strengthen the lower legs
• improve ankle control
• develop rhythm in movement
• prepare for pushing off and movement

Technical key points

• controlled rise and descent
• keep the balance centered
• full contact in the lower position
• maintain an even rhythm
• work through the full range of motion

Comment

The exercise prepares the lower legs for power and movement in training.