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

Kerbs.
Slopes.
Uneven ground.

The surfaces and obstacles that actually cause falls — rehearsed at home before you meet them outside.

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

Home hazards

Loose rugs, trailing cables, poor lighting and clutter cause a large share of indoor falls — and cost nothing to fix.

Footwear matters

Slippers and unsupported shoes raise fall risk indoors. A firm sole and a fastened shoe change the odds.

Vision and falls

Multifocal glasses increase trip risk outdoors and on stairs. Single-distance lenses for walking outside reduce it.

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

A

Obstacles

Stepping over objects + obstacle course walk
A1

Stepping over objects

60 s · slow reps

Step over a low object placed on the floor, forwards and then sideways.

Easier lower object  ·  Harder higher object

R1R2—
A2

Obstacle course walk

15 steps · ×2

Walk a short route around and over cushions and objects, looking ahead.

Easier fewer obstacles  ·  Harder more obstacles

R1R2
B

Surfaces

Uneven walking + slope simulation
B1

Uneven surface walking

60 s · steps to beat

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

Easier one cushion  ·  Harder more cushions

R1R2—
B2

Slope simulation

12 steps · ×2

Walk up and down a ramp or a firm cushion wedge, controlling each step.

Easier gentler slope  ·  Harder steeper

R1R2
C

Kerbs

Kerb step + kerb descent
C1

Kerb steps

60 s · slow reps

Step up and down a single step as if onto a pavement, alternating the leading foot.

Easier lower step  ·  Harder no hands

R1R2—
C2

Kerb descent

12 reps · ×2

Step down from the step slowly and under control, leading with alternate feet.

Easier lower step  ·  Harder no hands

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
A1Stepping over objectsslow reps in 60 s —
A2Obstacle course walk15 steps
B1Uneven surface walkingsteps in 60 s —
B2Slope simulation12 steps
C1Kerb stepsslow reps in 60 s —
C2Kerb descent12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-AA