Your foot should be slightly off the floor with enough room to flex it in different directions. About 2–3 in (5.1–7.6 cm) should be enough.  If you feel unsteady, place your hand on a wall or a piece of sturdy furniture to help hold your balance. If you need to, you can also do this exercise sitting down. Keep your knee straight, and stretch your toes forward either as much as you can or until you feel discomfort. After about 15 seconds, relax your foot back to the neutral position. If your ankle doesn’t pop, you can try again or stretch your ankle another direction. After each move, hold your foot in place for 15 seconds, then relax. Once your ankle pops, you can stop, or you can continue the stretches if you want to loosen your ankle even more. Your ankle will only pop about once every 20 minutes, so there’s no need to continue stretching unless you want to. Try 5 circles each of small, medium, and large rotations, first counterclockwise, then clockwise. If the stretches didn’t crack your ankle, the rotations may help it to pop. If your ankle doesn’t pop after the rotations, let it rest before trying another method. Sometimes, only one of your ankles might need to be cracked, in which case, you don’t have to switch to the other side. However, if you’ve loosened up the muscles in one ankle, it might be best to stretch the other one as well, even if it doesn’t crack.
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One-sentence summary -- Stand up straight with your foot held out in front of you. Point your toes forward as much as you can for about 15 seconds. Repeat by pulling your toes back and turning your ankle from side to side. Try rotating your ankle in circles if it didn’t pop already. Switch legs and repeat if you want to crack both ankles.

Q: Modern metal cans have a series of ridges and grooves forming a ring around the center of the can. These are weak points, and can be used to rip apart the can at that location. Tear off the label if necessary to get a better look. This method will not work for small cans without grooves. If you have strong hands, you can grip the can on each end, then push your fingers down into the grooves. Otherwise, place the can on the ground and push down against the grooves using the heel of your hand. Keep pressing on the corners of the dent, until the dent is as wide as you can make it. Once the dent crosses, or nearly crosses, the entire width of the can when viewed from above, continue on to the next step. Rotate the can 180 degrees, so the dent is now facing downward. Repeat the same denting process on the opposite side, again pushing as hard as you can. You should now have two dents, on opposite sides of the can cylinder. Hold the can horizontally, then place the heel of each hand on each of the flat, circular lids. Position them so the heel is at the top of the flat area, near the rim, not in the center. Interlock your fingers together over the dented surface, then squeeze the two ends of the can together by pushing with your hands. Repeat for the other dent. If this does not work, try placing the can's flat surface on the ground, and pressing down on it with your hand or knee. Since you have literally ripped the center of the can to shreds, small metal pieces may have ended up in your food. Watch carefully for these so you can remove them before you eat, or throw away the food around the outer edge of the can. Spooning the food into another container without a jagged metal edge is recommended.
A: Find the grooves in the center of a large can. Press on the grooves to make a dent. Make a dent on the opposite side as well. Squeeze the dents even deeper. Remove metal fragments.

Article: Most applications are accepted, but the interview is where most people are weeded out. Your interview will likely be in a hotel, so book a room there. The interview may be in two stages, with each stage on different days. If you pass the first stage, then the next stage will be the next day. Book at least 2 nights in the hotel. Just as there is no excuse for being late to work, there is never any excuse for being late to an interview. Arrange your travel plans accordingly. Bring two suits, nice shoes, a nice pen, a pad of paper for notes, and any props or materials you want to use for your lesson. If you have print outs, print them in color. If you are using flash cards, laminate them. Make it as professional as possible. Your lesson demonstration is only 5 minutes, but the amount of work you put into preparing will impress your interviewers. Never start your demo lesson without some pictures or props. Iron your suits and polish your shoes. Don't bring perfume, extra makeup (foundation only is okay) more than 1 pair of earrings, more than 1 ring, any other flashy or colorful accessories. While people in Japan do wear many accessories, they do not wear them in the office. Excessive makeup like eyeliner and eyeshadow is frowned upon. Painted nails are a big no-no. (Clear polish is okay though). These things are unprofessional and won't even be allowed at your school if you are hired. If you are a woman, wear stockings and closed toed heeled shoes. Do not wear ballet shoes. No bright colors (pink, red, yellow, orange) and also do not wear all black. Schools want to show a professional, but "bright" friendly image. Think about that before you go. If you are man, shave your beard or trim it very short. It is relatively rare of men in Japan to grow beards, especially businessmen. If they do have one, it is always neatly trimmed. This will be a requirement at the school if you are hired. Hide any tattoos. Your school will not hire you if you display a tattoo. Some schools are okay if you have one, but you must keep it hidden and never tell students. The students "might" not care, but if they tell the staff at your school then you may have trouble.
Question: What is a summary of what this article is about?
If your application is accepted, arrange to attend the interview. If you need to fly or take a train, arrange it as soon as possible. Dress the part.

Article: Consult with someone who is an expert in Taekwondo to get the right weights for your height, weight, and experience. Put on the ankle weights after you are dressed in the morning and wear them constantly throughout the day, even when driving, or working if you can.  If they become uncomfortable to the point you can't bear it anymore,  take them off for a few minutes then put them back on.  This will work out your leg muscles and make your legs stronger. Make sure you focus on accuracy of your kick before proceeding to improving speed.
Question: What is a summary of what this article is about?
Buy ankle weights from a sporting goods store or department store. Put on a thick pair of socks. Don't practice kicking with weights on; you'll risk serious knee injury if you do! While wearing the weights, practice different leg exercises, such as lateral leg raises, lunges, squats. Practice your kicks as per usual, but without weights! Watch to see that after a few weeks you'll be so much faster at kicking when not wearing your weights that you'll be able to wait on someone to start to kick you, and you'll be able to kick them first.