라이브러리로시작 
끝 
운동 라이브러리
Ankle Circles
A joint mobility drill that moves the ankle through full circular range to prepare the calves and ankle for squatting and jumping.
스트레칭맨몸Joint mobility
주동근
전경골근종아리
협응근
비골근발 내재근
장비
맨몸
패턴
Joint mobility
준비 자세
- 01Stand tall near a wall or rack for balance, or sit with one leg extended.
- 02Lift one foot off the floor and let the lower leg relax.
- 03Keep the hips and torso still so only the ankle moves.
수행
- 01Slowly draw the biggest circle you can with the toes, moving only at the ankle.
- 02Complete all reps in one direction, then reverse the direction.
- 03Keep the movement smooth and deliberate through the full range.
- 04Switch feet and repeat.
체크포인트
- -The circle comes from the ankle, not the knee or hip.
- -Range is full but pain free in every direction.
- -Tempo stays slow and controlled, not flicked.
흔한 실수
- -Drawing tiny fast circles with almost no range.
- -Letting the whole leg swing instead of isolating the ankle.
- -Skipping the reverse direction.
프로그래밍 노트
- -Do 8 to 12 circles each direction per ankle as part of a lower body warm-up.
- -Useful daily after ankle sprains once cleared for gentle motion.