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I’m having so much trouble keeping my legs still and heels down. Do you have tips?

I’m having so much trouble keeping my legs still and heels down. Do you have tips?
Stand on the edge of your stairs with your legs straight and your heels down. Try to do lots of riding without stirrups as this will strengthen your legs
Work on strengthening your calf as that is what helps steady the leg and balance you. Do some ankle stretches before and after your rides to help give you more range of motion. When riding dont jam your ankle down. Try to relax it and let gravity pull it down. =)