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

Catch the stumble.
In half a second.
Train the step.

When balance is truly lost a fast step is what saves you — and that step trains like anything else.

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

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.

Dizziness on standing

Light-headedness on getting up can be a drop in blood pressure, often from medication. It is a common and fixable cause of falls.

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

React

Reaction steps + call-out stepping
A1

Reaction steps

60 s · slow reps

Near the counter; step quickly in whichever direction you decide at the last moment, then recover.

Easier slower, planned steps  ·  Harder faster, less warning

R1R2—
A2

Call-out stepping

12 reps · ×2

Have someone call a direction, or point at random marks on the floor, and step to it fast.

Easier planned order  ·  Harder random and faster

R1R2
B

Recover

Forward lean recovery + backward recovery
B1

Forward lean recovery

60 s · slow reps

Lean forward from the ankles until you must step, then step and recover — counter within reach.

Easier smaller lean  ·  Harder bigger lean

R1R2—
B2

Backward lean recovery

10 reps · ×2

Lean gently backwards until a step is needed, then step back and recover.

Easier smaller lean  ·  Harder bigger lean

R1R2
C

Quick

Quick side steps + fast turns
C1

Quick side steps

60 s · slow reps

Fast steps out to the side and back, alternating — the sideways save.

Easier slower  ·  Harder bigger steps

R1R2—
C2

Fast turns

12 turns · ×2

Turn quickly through a half circle in small steps, then reverse it.

Easier slower turns  ·  Harder tighter turns

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
A1Reaction stepsslow reps in 60 s —
A2Call-out stepping12 reps
B1Forward lean recoveryslow reps in 60 s —
B2Backward lean recovery10 reps
C1Quick side stepsslow reps in 60 s —
C2Fast turns12 turns
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-Z