If the goal is to prevent ankle joint and tendon injuries, then we must learn to rotate and pivot more effectively on one foot. Many sport specific cutbacks and bounds involve several tendons on the outside and inside of the foot. These peroneal and posterior tibial tendons play a pivotal role in ankle inversion and ankle eversion. Inversion is when the the sole of the foot turns inward towards the midline of the body. Eversion is where the bottom of the foot turns laterally away from the body. Many ankle injuries occur when the ankle joint lacks the range necessary to use the forefoot in rotation. If the hip lacks rotation, the ankle will lack it as well. The science and practicality in how to improve these functions becomes a larger problem in adulthood if not addressed in our younger years. I’ve worked with people that were fine for decades—failed to implement mobility and strength in the hips and ankles, and are now in chairs because they went the surgery route. I’ve worked with athlete’s with tremendous talent, but lack ankle functionality and digress quickly. The main objective is to increase hip and ankle rotation together. Try this for 2-4 sets of 6-8 reps.