Improves the  function and stability of the foot and ankle. Enhances the spring-like nature of the foot.

Injury Prevention

Beneficial for people with ankle problems.


Sit with your knees bent to 90° with your feet shoulder-width, ankles directly beneath your knees. Keep your spine upright. Place your hands lightly on your thighs and draw back the foot you’re not using. Lean on the foot you’re going to use with the weight applied equally between the heel and forefoot. Draw back the ball of your foot towards your heel, raising the arch of your foot. Do not curl your toes! Hold for 5 seconds, then relax. Repeat. Do 3 sets of 10 repetitions per foot.

Video ->

Make it Difficult

Increase the weight on the foot by standing up and doing a single-leg version. Add more weight later by holding dumbbells.

“I always loved running ... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”

- Jesse Owens