Rearfoot Control
Video
▶ Watch videoFoot & Ankle Control
Purpose
Build precise heel and rearfoot control under increasing load while keeping the forefoot stable.
How to perform
Level 1 — Seated: Guide the heel slowly from side to side through a small, precise range and return toward the center.
Level 2 — Standing: Repeat the same heel movement under body weight while the forefoot remains stable.
Level 3 — Single-leg: Control the heel through a small range under full body weight. Use light fingertip support as needed.
Duration
8–12 controlled reps per foot
Coaching cues
- Use a small, precise range rather than the full movement of the board
- Guide the movement from the heel and rearfoot
- Keep the forefoot stable
- Control both directions without letting the board drop
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.