Lateral Stability Plus
Video
▶ Watch videoFoot & Ankle Control
Purpose
Develop combined foot-and-ankle mobility and stability by controlling lateral movement through the heel while keeping the forefoot connected.
How to perform
Level 1 — Seated: Move the heel slowly from side to side through the full comfortable, pain-free range while the forefoot remains connected.
Level 2 — Standing: Repeat the full controlled range under body weight.
Level 3 — Single-leg: Prioritize balance and board control using small, precise corrections rather than forcing the full range. Use light fingertip support as needed.
Duration
8–12 controlled cycles per foot
Coaching cues
- Keep the forefoot connected while the heel moves
- Move slowly and control both directions
- In Levels 1 and 2, explore the full comfortable range
- Do not let either section drop suddenly
Training level
Progress from Level 1 (seated) to Level 3 (single-leg) as control improves.
After mastering Level 3 with the round bars, progress to Level 4 using the triangular bars for greater instability.