f you do this once or twice every week your ankles will have better ankle range of motion and you will swim faster!

Foam Roll calves- 00:00
tip toes walk - 00:50
tip toes squatting walk - 01:06
Inversion (Walk on outside of feet) - 01:25
Eversion (Walking on the inside sides of the feet) - 01:57
Stand on tip toes - 02:14
Squatting on tip toes - 02:27
Flamingo plantar flexion - 02:57
Flamingo dorsiflexion - 03:25
Flamingo back - 03:48
Inversion (Stand on outside of feet) - 04:17
Tibialis anterior raise - 04:30
Ankle circles - 04:56
Kneeling ankle stretch - 05:43
Sitting on toe stretch - 06:48
Sitting on ankles - 07:05
Deep squat - 07:46
Ultimate ankle stretch - 08:34
Lounge weighted ankle stretch - 10:24


If you don’t have a foam roller, you can use a water bottle, or a baseball to start rolling slowly and help your calves relax.