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

Carry something.
Walk anyway.
Stay tall.

Balance with the hands full — which is how most walking in a real life actually happens.

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

Carrying is functional strength

Carrying shopping trains grip, trunk and legs together, upright, and it is the task people most want back.

Dual-task is the real world

Most falls happen while doing something else — carrying, talking, looking. Training balance while thinking is closer to real life.

Sitting time counts

Total daily sitting is linked with poorer function independently of exercise. Standing up often is its own intervention.

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

A

Carry

Carrying walk + suitcase hold
A1

Carrying walk

60 s · steps to beat

Carry a bag in each hand and walk tall — count the steps, shoulders down.

Easier lighter  ·  Harder heavier

R1R2—
A2

Suitcase hold — walking

10 × 15 s · ×2

One bag at one side; walk tall without leaning, then swap sides.

Easier lighter  ·  Harder heavier

R1R2
B

Uneven

Cushion walking + soft-surface steps
B1

Walking on cushions

60 s · steps to beat

Walk slowly over cushions or folded towels laid on the floor, counter within reach.

Easier one cushion  ·  Harder more cushions

R1R2—
B2

Soft-surface steps

12 steps · ×2

Step on and off a folded towel, controlling the landing each time.

Easier firm floor  ·  Harder thicker cushion

R1R2
C

Stairs

Stair steps + stair holds
C1

Stair steps

60 s · steps to beat

Up and down the bottom two steps, whole foot on each, hand on the rail.

Easier one step  ·  Harder more steps

R1R2—
C2

Stair holds

10 × 8 s · ×2

Stand on the bottom step on one leg with the other foot hovering; hold.

Easier two feet  ·  Harder longer holds

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
A1Carrying walksteps in 60 s —
A2Suitcase hold — walking10 × 15 s
B1Walking on cushionssteps in 60 s —
B2Soft-surface steps12 steps
C1Stair stepssteps in 60 s —
C2Stair holds10 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-K