04 – Ankle Exercise (Ashikubi undō)¶
Name¶
Ashikubi undō (足首運動)
Ankle exercise
Instructions (Romaji)¶
Hai, migi ashi o nobashite.
Extend the right leg.
Haisoku.
Point the foot downward.
Chūsoku kaeshite.
Pull the toes back.
Kakato kaeshite.
Push the heel forward.
Yoku futte kudasai.
Shake well.
Counting¶
No fixed counting. Performed on command.
Description¶
From the position with the knee raised, the right leg is extended forward almost fully. The body remains upright and balanced on the supporting leg.
The foot alternates between three positions:
- Haisoku – foot pointed downward
- Chūsoku – toes pulled back
- Kakato – heel pushed forward
After these positions, the lower leg is shaken in a relaxed manner from the knee.
Purpose¶
- mobilize the ankle joint
- develop control of foot positions
- improve lower leg mobility
- train single-leg balance
- prepare the foot for kicking techniques
Key Technical Points¶
- extend the leg without locking the knee
- clear transitions between positions
- relaxed movement during shaking
- stable torso
Comment¶
This exercise introduces key foot positions in Kyokushin and prepares for kicking techniques.