Kneel facing a wall with your front foot flat on the floor a short distance away, and drive your front knee forward to touch the wall while your heel stays glued to the ground — how far your foot can be from the wall and still make contact is what you're tracking. Keep your torso upright and your knee tracking straight over your foot rather than caving inward as it travels forward, moving slowly rather than lunging at it. If your heel lifts before your knee reaches the wall, you've gone past what your ankle can do today; move your foot back and find the range that's honestly yours.