MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength A
Trainer's Eye
Phase 1 · Steady and strong · Session A

Stand up.
Sit down.
Twenty times.

Six movements done beside a kitchen counter or a sturdy chair. Nothing on the floor, nothing unsupported — this is the foundation everything else stands on.

  • Asession
  • P1Steady
  • 12:00on the clock
  • — donecompleted

The chair-stand test

How many times you can stand from a chair in thirty seconds, without hands, is a practical measure of leg strength and fall risk.

Use the handrail to learn

Holding on while learning a new drill is sensible. Progress is measured by how little you need it, not by refusing it.

It is never too late

Gains in strength, balance and confidence have been shown in people starting in their eighties and nineties. Starting late still works.

Three couplets · two rounds · twelve minutes · steady on your feet

A

Stand and sit

Sit-to-stand + chair stand holds
A1

Sit-to-stand

60 s · slow reps

Nose over toes; push the floor away and stand tall, then lower slowly back to the chair.

Easier hands on the thighs  ·  Harder arms crossed

R1R2—
A2

Half-stand holds

10 × 5 s · ×2

Come halfway up from the chair and hold there for five seconds, then sit.

Easier hands on the thighs  ·  Harder longer holds

R1R2
B

Heels and toes

Heel raises + toe raises
B1

Heel raises

60 s · slow reps

Hands on the counter; rise onto the toes as high as you can and lower slowly.

Easier both hands on support  ·  Harder one hand

R1R2—
B2

Toe raises

15 reps · ×2

Hands on the counter; lift the toes and forefeet, keeping the heels down, then lower.

Easier both hands on support  ·  Harder one hand

R1R2
C

Steady

Feet-together stand + marching
C1

Feet-together stand

60 s · seconds held

Feet touching, hands ready but not holding; count the seconds you stand steadily.

Easier feet slightly apart  ·  Harder eyes closed

R1R2—
C2

Marching on the spot

20 steps · ×2

Hand on the counter; lift each knee as high as is comfortable, standing tall.

Easier lower lift  ·  Harder no hands

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Always have something solid within arm's reach — a kitchen counter, a sturdy chair, a wall. Not a wheeled chair or a table on castors.
  2. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week. Aching muscles the next day are fine.
  3. Feeling dizzy or light-headed on standing up: sit back down, and mention it to your doctor — it may be your medication.
  4. Balance training only works if it feels slightly unsteady. Perfectly safe is perfectly useless.

Tick it off

MovementRound 1Round 2Best
A1Sit-to-standslow reps in 60 s —
A2Half-stand holds10 × 5 s
B1Heel raisesslow reps in 60 s —
B2Toe raises15 reps
C1Feet-together standseconds held —
C2Marching on the spot20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-A