"You can't adapt to...what you can't do!" - RTS
That means if you're unable to lift 100lbs you don't start with 200lbs. There is no such thing as super compensation.
If you struggle with balancing on a solid surface don't start with balancing on a wobbly device. It will not carry over.
If you lack stability and strength in your lower body and spine don't start with plyometrics to improve power. There is no power without strength.
If you want to improve your endurance through running you don't need to start with a 5K because it's the shortest race. There is a whole lot of distance before the 3 mile mark to work with.