MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength Y
Trainer's Eye
Phase 5 · Real life and reaction · Session Y

Walk and talk.
At the same time.
Where falls happen.

Phase 5 opens on dual-tasking — walking while thinking, which is where most real falls occur.

  • Ysession
  • P5Reaction
  • 12:00on the clock
  • — donecompleted

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.

Reaction time slows

Reaction slows with age but improves with practice. The half-second that catches a stumble can be trained.

Exercise prevents falls

Across many trials, exercise reduces the rate of falls in older adults living at home by roughly a quarter — and balance and functional training does the most.

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

A

Think and walk

Counting walk + naming walk
A1

Counting walk

60 s · steps to beat

Walk while counting backwards from a hundred in threes — count the steps you manage.

Easier count forwards  ·  Harder count back in sevens

R1R2—
A2

Naming walk

15 steps · ×2

Walk while naming animals, towns or foods beginning with one letter.

Easier easier category  ·  Harder harder category

R1R2
B

Think and balance

Balance with counting + balance with catching
B1

Balance with counting

60 s · seconds held

Stand on one leg counting backwards aloud; count the seconds held.

Easier two feet  ·  Harder eyes closed

R1R2—
B2

Balance with catching

12 reps · ×2

On one leg near the counter; catch and throw a soft ball or rolled towel against a wall.

Easier two feet  ·  Harder smaller object

R1R2
C

Carry and think

Carrying walk with talking + step and count
C1

Carrying and talking

60 s · steps to beat

Carry a bag in each hand while talking aloud — count the steps you take.

Easier lighter  ·  Harder heavier

R1R2—
C2

Step and count

15 steps · ×2

Step up and down while counting backwards — two tasks, one body.

Easier step without counting  ·  Harder harder counting

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. A fall is caught in the first half-second. That is a reaction, and reactions train.
  2. Walking while thinking is a separate skill — and where most real falls happen.
  3. Everyone should know how to get up off the floor. Practise it before you need it.
  4. Keep two sessions a week for life. Balance and strength both fade within weeks of stopping.

Tick it off

MovementRound 1Round 2Best
A1Counting walksteps in 60 s —
A2Naming walk15 steps
B1Balance with countingseconds held —
B2Balance with catching12 reps
C1Carrying and talkingsteps in 60 s —
C2Step and count15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-Y