HOW: Get set-up seated with the handle of a kettlebell around the top of your foot. Get it as high as you can on your foot, not just on your toes. Have your heel supported on an elevated position to go through your full ankle range of motion. While keeping the kettlebell on your foot, raise and lower your foot to perform concentric and eccentric ankle dorsiflexion.
FEEL: You should feel the muscles in the front of your shin and on the outside of your shin working.
COMPENSATION: Do not lift your heel, maintain knee and heel position.