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Step 1
From a standing position, bring one leg forward. Bend your knee, bringing your weight forward onto your bent leg-- this is a typical lunge. Slide your other foot back and down, keeping its heel to the floor and stretching the calf muscle in the process. Hold for a breath or two, and repeat for the other side.
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Step 2
Bend on one knee, and bring your other leg straight out in front of you. Rest your extended leg on its heel, and flex your toes back and up to the ceiling--this will, again, stretch the calf. Rest both of your hands on your bent knee. Hold for a breath or two, and repeat for the other side.
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Step 3
Raise one foot off the ground, and gently rotate your ankles in a circle several times. Repeat for the other foot. Alternate the direction in which you circle.
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Step 4
Press the ball of one foot firmly to the floor, its heel raised off the ground as if you were wearing high-heels. Now drop your heel to the ground. Alternate feet, and repeat several times.
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Step 5
Place the tips of your toes to the floor, with your heel pointed at the ceiling. Hold for a second or two, then take the same foot and place your heel on the ground, stretching your toes to the ceiling. Repeat for the opposite foot.
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Step 6
Perform a few basic tap moves, such as hop-shuffle-step, to work out any remaining stiffness or tension. Shake out your feet.
