FOOT, ANKLE, AND CALF PREPARATION

• Barefoot walking (balls of feet, heels)

• Toe lifts

• Ankle rolls / ankle mobility

• Controlled calf raises

Notes:

• Slow, controlled movements

• Stop before fatigue

• High frequency, low stress

LOW-LEVEL ELASTIC PREPARATION

• Jump rope or pogo jumps

• Two-foot hops in place

• Jogging in place (low amplitude)

Stop at First Sign of Fatigue:

• Short bouts

• Perfect posture

• Stop early

CORE AND HIP STABILITY

Examples:

• Planks (front and side)

• Thread-the-needle

• Glute bridges

• Side-lying leg raises

• Hamstring curls (ball or chair)

• Hip flexor raises

Notes:

• Control before intensity

• Quality over quantity

• moderate to higher fatigue