im having huge problems remembering how to balance shift my weigh and my coach told me my legs arent strong enough today. what should i do? im not able to sit down on my punches like i should

do squats without weight..when u go down hold the horse stance for 5 seconds..go up slowly make sure ur breathing is correct..go up exhale go down inhale..the main thing is u keep ur back straight and that u perform the exercise slowly..when ur in ur horse stance keep it there for at least 3-5 seconds...then go up slowly...good luck.

Bulgarian Split
Single Leg SLDL's
Bosu Ball Squats

As far as strengthening the Legs, nothing is better than Heavy Squats. Put the bar on your back and go past parallel.

i would work on your legs and your core.

you could try some balance exercises on a half ball, also