This exercise is ankle plantarflexion and it’s aim is to strengthen your muscles and tendons on the back of your lower leg, along with improving the mobility of your ankle.

1. 1. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle.
2. Point your toes forward as far as you are able, and then slowly return back to the start position. Try and keep the movement slow and controlled, focusing on increasing the amount of movement you are doing as the reps increase, until you are able to complete the movement with full range.

You can also perform this exercise by sitting on a chair as well if you are unable to get on or off the floor.

When you are able to complete the rep range suggested in your training programme with ease, you can make it by doing this exercise whilst holding a resistance band – there is a video of this exercise on our channel.