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Ankling Drill
- 1 - Stand tall with your feet hip-width apart, chest up, and arms bent at about 90 degrees as if running.
- 2 - Begin moving forward with very short, quick steps, keeping your knees mostly straight and the movement focused at the ankles.
- 3 - Lift each heel slightly, dorsiflex the toes upward, then strike the ground lightly on the ball of the foot directly under your hips.
- 4 - Push off quickly through the forefoot and ankle, keeping ground contact brief and rhythmic.
- 5 - Coordinate your arm swing naturally with the foot contacts while maintaining an upright posture.
- 6 - Continue for the prescribed distance or duration, focusing on quick, elastic ankle action and quiet foot strikes.
- 7 - Reset and repeat as needed, avoiding excessive knee lift or overstriding.
