The ankle dorsiflexion with band strengthens and improves the mobility of the ankle.
Loop a resistance band around a fixed object. Sit on the floor with legs extended in front of you as you face the object. Loop the band around the middle of your foot, making sure there is tension in the band when stretched between your foot and the fixed object.
Flex your foot by pulling your toes towards you. Pause, then return to the starting position. Repeat, then switch legs.
Make sure to pick a band that allows for a full range of motion.
Move slowly to focus on the flexing and extending of your foot.
Be sure to take your foot through a full range of motion. Don't perform partial reps.