Do these before jump squats, skater jumps or anything with landing in it.
Normal. Sit down for these if you like - balancing is not the point.
Squats, lunges and every jump land through the ankle. It is a small joint carrying a lot, and it takes fifteen seconds a side to prepare.
Painless cracking is normal and usually just gas moving in the joint. Pain, swelling or giving way is not, and that needs looking at.
A little, over time. Single leg work - lunges, step-ups, single leg deadlifts - does far more.
Which day to do Ankle Rolls, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe classic warm up. One minute is usually enough to get your whole body warm.
A day spent over a phone and a laptop leaves your neck stiff. Thirty seconds loosens it up.
Roll the shoulders in big slow circles. Thirty seconds of this before any upper body work saves a lot of trouble later.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
