One Leg Forward – Activate Forward Step for Football Players
Watch how to perform One-Leg Forward to improve stability, mobility, and balance before football training.
How to Do One-Leg Forward
Stand on one leg with your knee slightly bent.
Extend the other leg forward without letting your hips rotate.
Hold for a brief moment, keeping your core engaged.
Return to the starting position.
Continue for 30–45 seconds per leg.
Why One-Leg Forward Matters
One-Leg Forward improves single-leg stability, coordination, and balance — essential for football movements like passing, controlling the ball, and sprinting.
For football players, this means:
More control when receiving passes.
Better balance during quick stops and starts.
Reduced risk of ankle and knee injuries.
This simple drill strengthens stabilizing muscles while improving balance under control.
Exercise Details
Focus Area: Balance, Coordination, Stability
Equipment: None
Duration: 30–45 seconds per leg
Skill Level: All levels
Combine With These Warm-Up Exercises
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