Ankle and Knee Mobility
Ankle and knee mobility to prevent injuries before jumping and running.
How to play
- Ankle circles with the toes on the floor, 10 per side.
- Ankle dorsiflexion against the wall, knee driving forward.
- Knee circles with hands on the knees.
- Slow, deep squats, 8 reps.
Rules
- Gentle movements.
- Knees lined up with the toes.
Variations
Easier
Fewer reps.
Standard
Four exercises.
Harder
Add single-leg balance with ankle mobility.
Adaptations
- Knee injury: reduced range.
- Limited mobility: seated version.
Learning goals
- Prepare the lower-body joints.
- Prevent injuries.
PatioLab has "Ankle and Knee Mobility" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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