Six weeks, three sessions a week, twenty to thirty minutes each. Ankle mobility, foot strength, and the coordination to use both.

You start with basic ankle movement and foot activation. By week 3 you are working single-leg. By week 6 you are moving with control and power.

Bodyweight only. Clear floor space, and barefoot is best.

Every session is the same shape - warm up, main work, cool down. Includes a twelve-minute version for busy weeks and a tracker.