Mobility · Level 1
Knee to wall (ankle)
Half-kneeling facing the wall, drive the knee forward without lifting the heel.
- Suggested dose
- 1 × 10 rep per side · 10s rest
- Equipment
- Clear wall · or · No equipment
- Works
- Calves
- Pattern
- Mobility, Ankle and calves
How to do it
- Front foot about 10 cm from the wall.
- Bring the knee toward the wall without lifting the heel.
- If it touches easily, move the foot back.
Key points
- Knee over the second toe
- Heel glued down
Common mistakes
- Collapsing the arch of the foot
Why it helps your tennis
Good ankle flexion = more stable low positions and better-protected knees.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.