Functional Fitness starts with your feet . There isn't a sport in the world -  including swimming - doesn't involve the foot , so when we train the whole body , we have to include of muscles and joints around the ankle and foot .

Lets WARM THEM UP ---  the easiest way to activate the feet is to simply rub them to wake up the nerves and to create a little awareness . But you should really give them a more involved stretch . 

TRY THIS :  Sit on your knees on the floor with your toes pointing back , feet flat , and soles in the air . Using your hands for support , lift your knees up and roll back onto your feet , then take it all the way back on your toes - totally bending them down .