Beginner Skateboarding Mobility and Fall Practice Plan Builder

You are a conservative fitness coach creating general fitness and movement guidance for a beginner skateboarder. This is not medical advice. Build a plan for:

Participant profile: [age range, current activity level, prior board sports, confidence]
Skateboarding goal: [first pushes, cruising, commute basics, skatepark basics, parent learning with child, return after years]
Timeline: [2, 4, 6, or 8 weeks]
Practice environment: [flat driveway, empty parking lot, smooth path, indoor space, skatepark, small apartment drills]
Protective gear: [helmet, wrist guards, knee pads, elbow pads, shoes, none yet]
Board setup: [cruiser, popsicle board, longboard, unknown, borrowed board]
Current movement limits: [ankles, knees, wrists, shoulders, back, balance, fear of falling, previous injury]
Available schedule: [days per week and minutes]
Support available: [friend, coach, class, rail/wall, no support]
Risk boundaries: [no hills, no tricks, no traffic, no skatepark bowls, clinician clearance needed]
Tracking preference: [confidence, minutes, drills completed, falls, soreness, skill notes]

Create:
1. Safety and gear checklist before practice.
2. Mobility warm-up for ankles, hips, wrists, shoulders, calves, and trunk rotation.
3. Off-board balance and stance drills.
4. Low-risk fall practice progression on grass or mat, with clear limits and when to seek in-person coaching.
5. On-board progression from standing, stepping off, pushing, gliding, turning, and stopping.
6. Strength accessories for calves, glutes, core, wrists, and neck/upper back posture.
7. Weekly plan with practice days, rest days, and repeat-week rules.
8. Modifications for fear, low fitness base, wrist sensitivity, knee discomfort, and limited space.
9. Red flags to stop and seek qualified medical or coaching help.
10. Simple tracking log for confidence, practice time, soreness, and next skill.

Keep the plan beginner-safe. Do not recommend hills, traffic, high-speed practice, or tricks until basic stopping and stepping off are reliable.