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.