Morning warmup
~15 min every session. Before anything technical — gets blood in ankles, establishes feel.
Flow phase — 5 min
2 min
Cruise the parkNo tricks. Pump every feature, get your weight dialed. Notice where you naturally want to go.
2 min
Speed runsPick a line and pump hard across the bowl. Compression down, extension up. Own it.
1 min
Small kick turns both waysOn mellow transitions. Frontside and backside equally. Wake up shoulder rotation.
Body activation — 5 min
2 min
Fakie rollsPump up, roll fakie back down slowly and in control. Familiarise your body with rolling backwards — no stress.
1 min
Backside axle stallsOn your comfortable ramp. 4–6 easy ones. Just waking up the muscle memory, not testing limits.
2 min
Manual balance rollsRolling slowly — brief nose lift, brief tail lift, 1–2 sec each. Builds board feel for grinds and airs.
Commitment check — 5 min
3 min
Drop-in x3Clean and committed from your comfortable height. Just confirming the commitment muscle is online.
2 min
One slash each sideOne backside, one attempt frontside. Park your expectations — these are warm-up reps, not tests.
Priority 1
Fakie comfort
10–15 min/session
Tick-tack fakie
Roll fakie at medium speed on flat ground. Tick-tack gently side to side to maintain speed without using the ramp. Do 3–4 runs, getting comfortable with the backwards roll.
Coping point stall (refined)
Focus on riding the fakie down past your stall point for longer each time. Try to ride it all the way to flat. This is your direct path to rock to fakie.
Fakie kick turns
Coming up a mellow transition fakie, do a small kick turn at the top rather than stalling. Rotate backside first (your body knows that motion already). Gets you comfortable changing direction while fakie — critical for rock to fakie.
Priority 2
Frontside development
10 min/session
Frontside carve drill
On a mellow part of the bowl, come in frontside and really exaggerate your shoulder rotation — lead with your front shoulder early. Most frontside issues are under-rotation. Do 8–10 carves focused purely on that shoulder.
Frontside axle stall progression
Work them on your smallest ramp first. Axle stall → slash grind is the progression.
Priority 3
Fly out of the bowl
It's a commitment + speed thing.
10 min/session
Speed audit
Most people who can't land fly-outs aren't going fast enough. Spend a session just building more speed into the fly-out spot. Don't even try to land it — just feel what more speed does to the arc.
Look where you're landing
In the air, actively turn your head and look at the landing spot. Your body follows your eyes. Most sketchy fly-out landings are eyes-closed situations.
Stomp progressively
Find a spot where you can fly out at only 1–2 feet of height. Land it confidently 5 times. Then try slightly higher. The arc is identical — you're just building the neuro pattern at a manageable scale.
Priority 4
Ollie recovery
Flat ground work — do it anywhere, anytime.
5–10 min/session
Stationary pop
Standing still, pop the tail hard. Listen for a sharp crack — that's correct. A dull thud means you're pushing the tail, not snapping it. Get that crack consistent before worrying about levelling out.
Slow roll ollies
Almost walking pace. Pop and level out. Want front foot sliding up evenly. Slow speed lets you feel which side is higher.
Ollie over a target
Give your brain something to aim at. Even a crack in the concrete triggers proper commitment. Without a target, your brain doesn't commit fully.
Near-term — 1 to 3 months
Rock to fakie
Roll up, front trucks just over coping, stall, rock back fakie. Your elbow incident was probably commitment hesitation mid-trick — commit fully or don't go. No halfway.
Unlock → fakie comfort first
Consistent fly-out
Unlock → speed audit drill
Frontside slash grind on demand
Similar to backside. Mirror it systematically.
Unlock → FS carve drill → FS axle stall → slashie
Medium-term — 3 to 6 months
Once the near-term stuff is consistent.
Disaster on the spine
You go up, the board pivots 180 on the spine so the tail lands on the other side, ride away forward. Start with disasters on regular coping before taking it to the spine feature.
Unlock → rock to fakie + frontside confidence
Long grinds down coping
Axle stalls and slashies turning into actual distance. Both sides consistent, then start trying to travel. Speed and commitment are the variables.
Unlock → FS + BS slashies both consistent
Rolling into the bowl
Stand on coping, weight forward, commit. Similar psychology to drop-in.
Unlock → just a commitment session
Long-term — 6 to 12 months
The ceiling-raisers.
Indy air grab
Fly-out with a grab. Back hand reaches down to toe-edge between the trucks. Suck your knees up to meet your hand — don't reach with a straight body. Start with just touching the board mid-air before committing to the grab.
Unlock → consistent fly-out + board feel in the air
Ollie on lock
The flat ground work compounds. Consistency before height.
Unlock → slow roll drill + target drill daily
Goal tracker
Timelines and dependencies.
Fly out of the bowl
Near-term · you're almost there
Rock to fakie
Near-term · fakie comfort first
Frontside slash grind on demand
Near-term · systematic approach
Long grinds down coping
Medium-term · needs both-sides slashies
Disaster on the spine
Medium-term · needs rock to fakie + FS
Rolling into the bowl
Medium-term · commitment session
Ollie on lock
Long-term · muscle memory recovery
Indy air grab
Long-term · goal