07 – Ankle Exercise (Left Leg) (Hidari ashikubi undō)¶

Name¶

Hidari ashikubi undō (左足首運動)
Ankle exercise – left leg

Instructions (Romaji)¶

Hai, hidari ashi nobashite.
Extend the left leg.

Haisoku.
Point the foot downward.

Chūsoku kaeshite.
Pull the toes back.

Kakato kaeshite.
Push the heel forward.

Yoku futte.
Shake well.

Counting¶

No fixed counting. Performed on command.

Description¶

From the position with the knee raised, the left leg is extended forward without locking the knee joint. The body remains upright, and balance is maintained 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 relaxes and is shaken freely.

Purpose¶

mobilize the ankle joint
develop control of foot positions
improve balance
prepare for kicking techniques

Key Technical Points¶

extend the leg without locking the knee
clear transitions between foot positions
relaxed shaking of the lower leg
stable upper body

Comment¶

The exercise is repeated on the left side and ensures balanced work on both legs.