notes about the 'strong feet and ankles' series

This is a short explanation of the 'strong feet and ankles' post series.
When we move, the feet and ankles are the first structures to bear the effect of body weight and gravity.  This response is largely autonomous or reflexive, and has a direct bearing on energy transfer into the remainder of the body.  Strong, stable foot and ankle motion is essential for the body to produce efficient, powerful movement.
I see lots of feet every week.  The feet of children in primary school all the way up to the elderly.  My observation is that too much sitting and poor footwear is degrading feet and ankles.  For children, the problems start very young because parents, who mean well, are putting shoes on feet that need to feel the ground in order to develop strength and control.  What kind of control would I expect to have in my hands if I wore thick rubber gloves all day, year after year?  The feet and ankles are supposed to do for the legs what the hands do for the arms.
The 'strong feet and ankles' posts are a series of exercises designed to strengthen muscles and patterns of motion.  The exercises should be completed barefoot - no shoes!  The posts function in sequence with the following outcomes in mind:

1. raising the working capacity of key stabilisers - the toe scrunch walk and bent knee calf raise
2. developing easy ankle 'spring' - skipping
3. improving balance function or multi-axial stabilisation - 1leg squats and aeroplanes, single leg hopping/ jumping with stable landing mechanics (sticking the landing)

The primacy of the feet and ankles in movement means conditioning programs for children and adults in sport must involve and emphasise strengthening of the feet and ankles.  The simplest way to ensure this is to exercise barefoot.