Hey, I've been figuring that out myself. First, I'd tell you the most important thing is to MAKE SURE that your foot is good. Put on some layers if it's really cold, then go for a couple twenty to thirty minute jogs. Rate your foot before and after the runs. Really, just pay attention to it. Being an hero now is stupid, wait to be a hero later. As soon as your foot is finally better, I'd start with running thirty to forty minutes a day, maybe four times a week if you can manage. This will build you a base. I've been doing cross country and track since 9th grade, and I'm in 11th now. Every summer and every winter it's the same: Long hours just running distance, building a base. THEN we get to do fun stuff like tempo. While doing running when you can, try to do two exercise circuits twice a day. Maybe in the morning and in the evening. Push-ups, sit-ups, pull-ups, streching, just work that. If it's icy or too cold, I wouldn't practice actual moves outside. Find somewhere nice and padded. Now go look on the tutorials. Practice drops and rolls. Practice until you can do it from maybe 5ft up without any trouble. Be sure to take care of your foot. Once it warms up, just move your way up the tutorial list.
