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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 lifted so that the body rises 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:

  • rising onto chūsoku
  • lowering toward kakato

Purpose

  • strengthen the lower leg
  • improve control of the ankle
  • develop rhythm in movement
  • prepare for push-off and movement

Technical key points

  • controlled rise and descent
  • keep the balance centered
  • full contact in the bottom position
  • even rhythm
  • work through the full range of movement

Comment

This exercise prepares the lower leg for power and movement in training.