Ankle Circles
2sets
10reps /side
10srest
~2.5kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inCalves
Joints moving smoothly through a bigger range; a mild stretch, never pinching.
Key cue (the coach says it during the set)“Move slowly and stay in control.”
Tempo · Slow and smooth
Feel it somewhere else? Fix it like this
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Useful before running and jumping, or after sitting for a long time.
- Keep your knee still so the ankle does all the moving.
Common mistakes
- Making tiny, rushed circles.
Breathing
Breathe naturally throughout.