HOW: Place the desired foot on top of the box, step, or elevated surface. Place your hands on top of the your knee in order to put some weight into the ankle that you’re working on. First, you will drive your knee forward and inward, then come back. Second, you will drive your knee straight forward, and then come back. Third, you will drive your knee forward and outward, and then come back. It’s very important to keep your heel anchored to the ground the entire time. Whichever direction your ankle feels more “stuck”, spend more time working on that angle.
FEEL: You should feel some tightness/stretching in the ankle joint through the end range of the movement, and possibly some stretching in the calf area.
COMPENSATION: Key point here is do not let your heel come off the ground.