Practise controlled foot support, hip and knee positioning, and trunk movement before adding a more demanding support position. Choose a range and load that allow the athlete to complete the movement and recover deliberately.
Foundational Control
- 7.01 Side-Step To Diagonal Lunge — video, technique photograph and coaching instructions.
- 7.02 Side-Step To Diagonal Single-Leg RDL — video, technique photograph and coaching instructions.
- 7.03 Single-Leg Squat — video, technique photograph and coaching instructions.
Medicine Ball Progressions
- 7.04–7.08 Medicine Ball Trunk Rotation I–V — a complete family of written book progressions, with labeled video references and technique photographs.
- 7.09–7.13 Overhead Medicine Ball Pull-Over I–V — a complete family of written book progressions, with labeled video references and technique photographs.
Three-Way Reaches And Pad Support
- 7.14–7.16 Three-Way Hand Reaches I–III — video reference, photographs and coaching instructions
- 7.17–7.19 Three-Way Heel Reaches I–III — video reference, photographs and coaching instructions
- 7.20 Stability Pad Squat — video reference, photographs and coaching instructions
Select The Support Position
Establish the arm movement in two-foot support before adding a lunge or single-leg stance. Progress to the alternating side-step sequence only when the athlete can establish the required position, complete the movement and recover without an extra support step. The medicine-ball pages identify where filmed support positions differ from the book.
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Stability-Pad Lunge
Use the illustrated pad setup and written stepping instructions alongside the squat and reach progressions.