The Control Advantage
Balance, Strength & Lifelong Movement
“Controlling your body is a skill—and skills can be trained.”
One Simple Way to Boost Balance, Strength & Body Control
A recent conversation with a long-time client brought up something that doesn’t get nearly enough attention:
Controlling your body in space is a skill.
For athletes, that skill shows up when they:
Stay in-bounds on a landing
Change direction without losing balance
Avoid unnecessary fouls or awkward positions
For adults?
It’s even more important.
Why Body Control Matters as You Age
Body control is what allows you to:
Catch yourself when you trip
Reduce your risk of falling
Minimize the impact if you do fall
Move with confidence instead of hesitation
You can’t prevent every accident.
But you can reduce risk, build resilience, and improve how your body reacts when things aren’t perfect.
And real life is rarely perfect.
A Go-To Movement for Building Control
One of our favorite exercises for developing this skill is the Rotational Squat Jump.
Why this movement works so well:
✅ No equipment required
✅ Easily scalable for all fitness levels
✅ Builds coordination, balance, and lower-body strength
✅ Supports bone density and joint health
✅ Trains the body to absorb and redirect force
This isn’t about jumping as high as possible.
It’s about landing well, rotating under control, and owning your movement.
That’s where the real benefit lives.
How to Use It
A simple starting point:
1–3 sets
4–8 reps per side
Adjust based on your experience, comfort level, and goals.
Move with intention.
Rest as needed.
Quality always beats quantity.
Final Thought
When you move better, you feel better.
When you feel better, you move with confidence.
And that confidence carries over into everything—training, daily movement, and long-term health.
Build the skill.
Own your movement.
Stay strong for the long run.
— Coach Shelby and The Shelby Trained Team
