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

Twelve in.
Steadier.
And you can feel it.

Phase 2 check-in: the balance tests repeated, plus the timed up-and-go.

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

Timed up and go

Standing, walking three metres, turning and returning in under about twelve seconds is the usual benchmark. Longer suggests a higher fall risk.

Track four numbers

Chair stands in thirty seconds, single-leg balance time, walking speed and grip. Four numbers, measured monthly, tell the whole story.

Fear predicts falls

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

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

A

Timed

Timed up and go + chair stand retest
A1

Timed up and go

60 s · slow reps

Stand from the chair, walk three metres, turn, return and sit — time it; under twelve seconds is the benchmark.

Easier use the arms  ·  Harder faster

R1R2—
A2

Chair stand retest

10 reps · ×2

Thirty-second chair stand again; compare the count with session 6.

Easier hands on the thighs  ·  Harder lower chair

R1R2
B

Balance

Single-leg test + tandem eyes-closed test
B1

Single-leg balance test

60 s · seconds held

Count the seconds on each leg with no hands; compare with session 6.

Easier one fingertip  ·  Harder eyes closed

R1R2—
B2

Tandem eyes-closed test

8 × 10 s · ×2

Heel to toe with the eyes shut; note how long you hold each way.

Easier eyes open  ·  Harder longer

R1R2
C

Walk

Walking speed retest + step-up test
C1

Walking speed retest

60 s · steps to beat

Same distance as session 6 at a normal pace; note the time and the step count.

Easier shorter distance  ·  Harder brisker

R1R2—
C2

Step-up test retest

15 reps · ×2

Count clean step-ups in a set time; compare with session 6.

Easier lower step  ·  Harder higher step

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
A1Timed up and goslow reps in 60 s —
A2Chair stand retest10 reps
B1Single-leg balance testseconds held —
B2Tandem eyes-closed test8 × 10 s
C1Walking speed reteststeps in 60 s —
C2Step-up test retest15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-L