The ankle internal rotation drill develops mobility in the ankle.
Loop a resistance band around a fixed object. Sit on the floor with your legs extended in front of you as you face the object. Loop the band around one foot, making sure the band is pulling your foot towards the fixed object.
Rotate your foot to one side. Pause, then return to the starting position.
Make sure the band is securely attached to the fixed object and your foot.
Move slowly to focus on the flexing and extending of your foot.
Do not pick a band that has too much resistance. Be sure you can move your foot through a full range of motion.