Single Leg Motor Control
The foundation for balance, stability, and awareness
Start here — in this video Coach Frank explains why this matters for your sport.
Daily Practice
You don't need to go through every exercise every day. Choose the ones you feel working, come back to it every day, and switch it up when you feel ready for something new. Showing up for this pattern daily is what moves the needle — not which routine you pick.
Half Kneeling Quadruped Transitions
Perform these with as much control as you can. Don’t worry about sets and reps just practice the movement. The tendency is to go fast on these. Slow down and breath to improve.
1 Leg RDL Side Bend and Reach Balance Drill
Perform 8-10 reps of each movement (totals 16-20 reps)
Grid Skate Balance Drill
Perform 1-2 sets of 4-5 rounds on each leg
4 Corners Balance Drill
Perform 1-2 sets of 10 reps on each leg
4 Corners Balance Drill
Perform 1-2 sets of 4-5 rounds on each leg
4 Way Hip Series
Perform 1 set of 10 reps for each movement on each leg