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Ankle exercises

Do these exercises gently and in a controlled way and remember, pain is a sign to stop. Please read the instructions fully!

One Legged Knee Bends
2x15 Starting position
  • Stand with both feet shoulder width apart.
  • Lift your right leg.
Step 1

Do knee bends with your left leg. Keep your heel on the ground.

Step 2

Swing your right arm forwards.

Step 3

Extend your left leg and let your right arm drop down.

Step 4

Repeat this in 2 sets of 15 bends for both legs.

Pushing up on your toes
2x15 Starting position
  • Stand in an upright position with your heels hanging over a raised surface, for example a step.
  • Keep a comfortable distance between both feet with your toes pointing forwards.
  • Hold on to the wall or banister to keep your balance.
Step 1

Allow your heels to drop down as far as possible.

Step 2

Raise yourself up on the balls of your feet and in doing so clench your toes.

Step 3

Drop back down again as far as you can.

Step 4

Repeat this in 2 sets of 15 bends for both legs.

One Legged Balance Exercise
2x20sec. Starting position
  • Stand on your left leg, this leg should be slightly bent.
  • Your right leg should be slightly bent and off the ground.
Step 1

Try to keep your balance for 20 seconds.

Step 2

Switch legs.

Step 3

Repeat this twice for both legs.

Running Position
2x5 Starting position
  • Stand in a relaxed upright position with feet shoulder width apart.
Step 1

Raise your left leg in front of you to a comfortable height. Hold your thigh parallel with the ground and form a 90 degree angle at the knee.

Step 2

At the same time raise your right arm in front of you.

Step 3

Try to keep a relaxed and stable posture.

Step 4

Bring your left leg and right arm back to the starting position.

Step 5

Repeat this in 2 sets of 5 repetitions for both legs.

Crossed Leg Lifts
2x10 Starting position
  • Stand on your left leg.
  • Lean slightly forward against a support, for example a wall.
Step 1

Swing your right leg in front of your body and as far to left as you can. Have your toes pointing upwards when they reach the farthest extend of the swing.

Step 2

Swing your right leg in front of you again but this time swing as far to the right as you can. Once again keep your toes pointing upwards when they reach the farthest extend of the swing.

Step 3

Keep you upper body upright during the exercise.

Step 4

Repeat this in 2 sets of 10 repetitions for both legs.

Walk this way
3x Starting position
  • Stand on your toes.
Step 1

Walk 4 metres straight ahead on your toes with your toes pointing forward.

Step 2

Turn round and walk 4 metres back. Have your toes pointing outwards this time.

Step 3

Turn round again and walk another 4 metres with your toes pointing inwards.

Step 4

Please note: when turning your toes to point inwards or outwards, turn your legs from the hips. Do not attempt to achieve the rotation just from your ankles!

Step 5

Repeat the whole exercise 3 times.

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