Side-to-Side Control
Video
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Purpose
Build controlled lateral weight transfer and foot-and-ankle stability through a broad side-to-side movement.
How to perform
Level 1 — Seated: Guide the board slowly from side to side, controlling each change of direction.
Level 2 — Standing: Repeat the broad lateral movement under body weight, letting each edge touch down softly and under control.
Level 3 — Single-leg: Use small, controlled movements and maintain firm hand support throughout the exercise.
Duration
8–12 controlled cycles
Coaching cues
- Shift the weight smoothly rather than swaying suddenly
- Slow the board before changing direction
- Keep the knees softly bent and aligned with the toes
- Let each edge touch the floor softly and under control
Training level
Progress from Level 1 (seated) to Level 3 (single-leg). Level 3 is highly advanced and must always be performed with hand support.
Use the round bars only; triangular bars are not recommended for this exercise.