24 – Ankle rotation (Ashikubi mawashi undō)
Name
Ashikubi mawashi undō (足首回し運動)
Ankle rotation
Romaji instruction
Hai, migi ashi nobashite.
Extend the right leg.
Hai, hidari ashi motte.
Hold the left foot.
Ashikubi mawashite.
Rotate the ankle.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description
The practitioner sits with one leg extended and the other bent, with the foot close to the body.
The ankle of the bent leg is held with the hands and rotated in a controlled circle.
The movement is isolated to the ankle without moving the whole leg.
The exercise is performed eight times in one direction and then eight times in the opposite direction.
It is then repeated on the opposite side.
Purpose
- mobilize the ankle
- improve mobility
- develop ankle control
- prepare for loading in techniques
Technical key points
- slow and controlled rotation
- isolate the movement to the ankle
- avoid pulling forcefully
- maintain an even circle
Comment
The exercise repeats the ankle mobilization on the opposite side and completes this part of the sequence.