Osteo-fascial massage to the front of the ankle.

• The intention is to create warmth and fluid flow in the local tissue with rhythmical changes in pressure. Usually, this exercise plays a role in improving movement in the anterior fascial tissue, from foot to hips
• Quick tip - do a bodyweight squat, then do this mobility drill, then re-test the bodyweight squat. 
• Equipment needed: a foam roller
• Dosage: no specific duration, but 10 seconds should be enough.
• Special Recommendation: do NOT press so hard that pain is created. Move the ankle across the roller with firm pressure, medium speed.