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TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength I
Trainer's Eye
Phase 2 · Challenge the balance · Session I

Reach.
Step.
Recover.

Reaching outside the base and stepping to catch it — the two halves of not falling.

  • Isession
  • P2Balance
  • 12:00on the clock
  • — donecompleted

Ankle and hip strategies

Small sways are corrected at the ankle, larger ones at the hip, and the biggest need a step. All three are trained here.

The step is the last defence

When balance is truly lost, a fast step is what saves you. Reaction stepping is trained in phase five.

Falls are common and not inevitable

Around a third of people over sixty-five fall each year — and that rate drops substantially with the right training.

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

A

Reach out

Clock reaching + cross-body reach
A1

Clock reaching

60 s · slow reps

Standing; reach one hand to twelve, three, six and nine o'clock, feet staying flat.

Easier smaller reach  ·  Harder further reach

R1R2—
A2

Cross-body reach

12/side · ×2

Reach one hand across and down toward the opposite foot, then stand tall.

Easier shorter reach  ·  Harder further reach

R1R2
B

Step out

Step-outs + step-and-return
B1

Step-outs

60 s · slow reps

Step one foot out to the side, hold a second, and bring it back — alternating.

Easier smaller step  ·  Harder bigger step

R1R2—
B2

Step-and-return

12/side · ×2

Step forward, hold for one second, step back to the start — controlled both ways.

Easier smaller step  ·  Harder bigger step

R1R2
C

Hold

Single-leg hold + calf raise on one leg
C1

Single-leg hold — no hands

60 s · seconds held

Hands off the counter but ready; count the seconds on each leg.

Easier one fingertip  ·  Harder eyes closed

R1R2—
C2

Single-leg heel raise

10/side · ×2

Hand on the counter; rise onto one toe and lower slowly.

Easier two legs  ·  Harder one finger on support

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. Balance improves only when it is challenged. Narrow the feet, close the eyes, turn the head — make it harder on purpose.
  2. Stay within arm's reach of support, but try not to use it. The near-miss is the training.
  3. Three hours a week is the dose that changes fall risk. Twelve minutes a day gets you most of the way there.
  4. Never train balance on a slippery floor, in socks, or in loose slippers.

Tick it off

MovementRound 1Round 2Best
A1Clock reachingslow reps in 60 s —
A2Cross-body reach12/side
B1Step-outsslow reps in 60 s —
B2Step-and-return12/side
C1Single-leg hold — no handsseconds held —
C2Single-leg heel raise10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-I