Controlled Pronation

Purpose

Practice a small, controlled inward movement of the foot, allowing the arch to lower slightly without collapsing.

How to perform

Shift forward slowly and allow the foot to pronate through a small, controlled range. Maintain contact through the heel, base of the big toe and base of the little toe, then return to neutral with control.

Duration

8–10 slow reps per foot

Coaching cues

• Allow the arch to lower slightly
• Keep three points of contact with the board
• Control the movement — do not collapse inward
• Keep the knee tracking in line with the toes