Eversion and inversion

Move the foot and ankle in the required direction without collapsing the arch or compensating at the knee. Complete the range with moderate, controllable tension. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load feet and ankles without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.