This one is for those of you who ever use (or try to use) the Reverse VH position – although it will also impact your butterfly flare.
These positions are hard on your ankles, because your ankle is not designed to rotation in the transverse plane. In fact your ankles are designed specifically NOT to rotate in that way. Your knee is also not designed to rotate in the transverse plane, but it does have a few degrees of freedom that you need.
So this drill is a subtle one and you must be very gentle with it – again, your knee is not designed to rotate in this way other than a very small amount. We aren’t really trying to increase the range of motion, just let you tap into it and use it.