🦶 Unlock Better Jumps—Starting with the Wall

This simple wall-based exercise creates the perfect setup to sharpen your technique and build ankle articulation with control. Here’s how to do it:

📌 Setup:

• Find a comfortable surface to lie on
• Rest your feet flat on a wall (clean socks recommended!)
• Bend your knees to about 90°

🔄 The Movement:

1. Foot Lift & Stretch: Lift one foot off the wall and slowly articulate through each part of the foot—from heel to toes—stretching to full extension.
2. Controlled Return: Reverse the motion and return to the wall, making sure you’re feeling each segment of the foot.
3. Add Speed: Once the motion feels smooth and controlled, start increasing the speed—mimicking the dynamic effort of a floor jump.

🎯 Progression Options:

• Try removing your arms from the floor for an extra challenge in balance and core activation.
• Want to add a stylistic edge? Practice integrating ballet positions into the motion for alignment and grace such as first position or fifth position arms.

💡 Why It Works

This drill boosts:

• Ankle articulation and mobility
• Foot awareness for precise landings and takeoffs
• Safe movement patterning for jumping without overloading joints making sure your alignment is correct on landing

Ideal for dancers, runners, or anyone wanting cleaner, stronger takeoffs—this drill makes foundational footwork feel empowering instead of punishing.