Medial Arch Control
Video
▶ Watch videoFoot & Ankle Control
Purpose
Build medial arch control by keeping the forefoot stable while guiding the heel through small side-to-side movements.
How to perform
Level 1 — Seated: Keep the forefoot stable on the inclined section while guiding the heel from side to side through a small range.
Level 2 — Standing: Repeat the heel movement under body weight without losing the forefoot position.
Level 3 — Single-leg: Control the heel under full body weight while the forefoot remains stable. Use light fingertip support as needed.
Duration
8–12 controlled reps per foot
Coaching cues
- Keep the forefoot stable while the heel moves
- Maintain contact through the base of the big toe
- Keep the toes relaxed
- Avoid rotating or swaying the whole body
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.