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In kick-boxing the entire brunt of footwork is borne by the ankle joint. The joint also take the brunt of kicks, be it the straight forward thrust kick or the side slapping snap kick.

The ability of a fighter to slide across the floor and jump back and forth comes from immense strength and support provided by the ankle. Beginners will find that the ankle can collapse suddenly if they strain it too hard: that is why special attention must be given to the ankle during warm-ups and preparatory practices.

Other ways in which you may develop ankle strength comes through dynamic practices like spot jogging, hopping and frog leaps. You must devote a specific time in your kick-boxing preparation for ankle tone-up.

Muay Thai instructor Biki Bora shows you five ankle tone-up practices.

The Thai kick-boxing series with Biki Bora have been co-ordinated and compiled by Shameem Akthar, yoga instructor.

For more on Biki Bora's fitness tips visit his site http://bikiboxing.blogspot.com

Disclaimer: Any fitness regimen has to be tailored to individual needs for which you must work in tandem with your trainer and dietician. This series only provides broad guidelines.

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Stand up straight, on your left leg, bending right leg at the knee. Grasp the right ankle with your left hand. Curl your right hand into a fist, pressing it lightly on your right thigh.

Turn the right ankle upward, exerting a light pressure at the joint. Hold for a count of five. Release and repeat for the other leg.

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Stand up straight, on left leg, bending right leg at knee behind your hip.

Grasp the right foot with your right hand. Bend right foot high up from the toes, as shown, exerting pressure at the ankle joint. Hold for a count of five. Release to repeat for other side.

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Stand on your right leg slightly bent, as shown. Straighten left leg in front, placing right heel on the ground. Squat lightly from the hips as shown, exerting the pressure right down to the ankle. Hold for a count of five.  Release. Repeat for opposite leg.

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Stand up straight. Then lunge lightly towards the left, bending left leg.

Drag the right leg behind, keeping it straight as shown, bending the foot at the ankle so the back of the foot is rested on the ground. Feel the pressure at the ankle, holding for a count of five. Release and repeat for the other leg.

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Stand up straight. Bend right leg slightly, place back of the left foot, ideally the big toe, on the ground, as shown. Press it down, holding for a count of five. Release and repeat for other leg.