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

Thirty sessions.
Four numbers.
All of them up.

Graduation: chair stands, balance time, walking speed, grip, the timed up-and-go and the floor rise — measured against session 6.

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

Track four numbers

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

It is never too late

Gains in strength, balance and confidence have been shown in people starting in their eighties and nineties. Starting late still works.

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.

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

A

Chair and balance

Chair stand final + balance final
A1

Chair stand — final test

60 s · slow reps

Thirty-second chair stand, arms crossed; compare with sessions 6, 12 and 18.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Balance — final test

10 × 10 s · ×2

Single-leg and tandem, eyes open and closed; note every time against session 12.

Easier one fingertip  ·  Harder eyes closed

R1R2
B

Walk and turn

Walking speed final + timed up-and-go final
B1

Walking speed — final

60 s · steps to beat

Same distance, normal pace; compare the time and the step count with session 6.

Easier shorter distance  ·  Harder brisker

R1R2—
B2

Timed up-and-go — final

6 reps · ×2

Stand, walk three metres, turn, return, sit — time it against session 12.

Easier use the arms  ·  Harder faster

R1R2
C

Grip and floor

Grip final + floor rise final
C1

Grip — final test

60 s · slow reps

Firm squeezes counted in 60 s; compare both hands with sessions 6 and 18.

Easier gentler  ·  Harder firmer object

R1R2—
C2

Floor rise — final test

6 reps · ×2

Down to the floor and back up; note how much support you needed compared with session 24.

Easier with the chair  ·  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
A1Chair stand — final testslow reps in 60 s —
A2Balance — final test10 × 10 s
B1Walking speed — finalsteps in 60 s —
B2Timed up-and-go — final6 reps
C1Grip — final testslow reps in 60 s —
C2Floor rise — final test6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-AD