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

Reach further.
Stay steady.
That is the skill.

Reaching beyond the base of support — the movement that turns a wobble into a fall if it is untrained.

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

Fear predicts falls

Fear of falling independently predicts future falls and loss of independence. Confidence built through successful practice is part of the treatment.

Home hazards

Loose rugs, trailing cables, poor lighting and clutter cause a large share of indoor falls — and cost nothing to fix.

Vision and falls

Multifocal glasses increase trip risk outdoors and on stairs. Single-distance lenses for walking outside reduce it.

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

A

Reach

Forward reach + sideways reach
A1

Forward reach

60 s · slow reps

Standing near the counter; reach both arms forward as far as you can and return, feet still.

Easier shorter reach  ·  Harder further reach

R1R2—
A2

Sideways reach

12/side · ×2

Reach one arm out to the side and slightly down, keeping both feet flat and still.

Easier shorter reach  ·  Harder further reach

R1R2
B

Legs

Sit-to-stand no hands + heel raise holds
B1

Sit-to-stand — no hands

60 s · slow reps

Arms crossed on the chest; stand and sit under control — count the clean repetitions.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
B2

Heel raise holds

10 × 5 s · ×2

Up on the toes, hold five seconds at the top, lower slowly.

Easier both hands on support  ·  Harder one hand

R1R2
C

Turn

Head turns standing + weight shifts
C1

Standing head turns

60 s · slow reps

Feet slightly apart, hands ready; turn the head slowly side to side, then up and down.

Easier seated  ·  Harder feet together

R1R2—
C2

Weight shifts

20 reps · ×2

Shift the weight fully onto one leg and then the other, both feet staying flat.

Easier smaller shift  ·  Harder lift the light foot

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
A1Forward reachslow reps in 60 s —
A2Sideways reach12/side
B1Sit-to-stand — no handsslow reps in 60 s —
B2Heel raise holds10 × 5 s
C1Standing head turnsslow reps in 60 s —
C2Weight shifts20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-D