SHIFT Fit
Band ankle dorsiflexion
Band ankle dorsiflexion: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with band across top of foot.
- Draw toes towards shin against band. Keep heel supported. Lower the toes back to the starting position under control, keeping the heel supported throughout.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep heel supported.
Equipment
- chair
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | chair, resistance band |
| beginner | 2 sets × 8 reps per side; 75s rest between sets. | chair, resistance band |
| beginner | 3 sets × 8 reps per side; 90s rest between sets. | chair, resistance band |
| beginner | 2 sets × 12 reps per side; 90s rest between sets. | chair, resistance band |
| beginner | 2 sets × 6 reps per side; 90s rest between sets. | chair, resistance band |
| beginner | 1 set × 8 reps per side. | chair, resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rocking the whole body; lifting the heels; rushing the lowering phase. Exercise check: Keep heel supported.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.