Improve your Balance and Coordination

Michael Levack
Jul 11
4 min read

Why Balance and Coordination Training Matters

Good balance is essential for many everyday activities, from walking and running to sports and fitness. However, many people underestimate the importance of balance and mobility training. Advanced coordination exercises can not only boost your physical performance but also reduce your risk of injury. In this article, you’ll learn how to improve your balance through targeted training.

Balance and Mobility Training

Balance and mobility training are key components of any well-rounded fitness routine. Better balance doesn’t just enhance your athletic performance — it also improves your overall quality of life. When you’re more stable on your feet, everyday tasks like climbing stairs or standing up from a chair become much easier.

Statistics show that people who practice balance training regularly are less likely to fall. According to the World Health Organization (WHO), falls are one of the leading causes of injury among older adults. That’s why it’s especially important to actively work on your balance as you age.

Eye-level view of a fitness instructor demonstrating balance exercises — Fitness instructor demonstrating balance exercises to improve stability.

The Benefits of Coordination Training

Coordination training strengthens the neural connections between your brain and muscles, making your movements smoother and more controlled. Studies have shown that people who regularly perform targeted coordination exercises have quicker reaction times and better physical control.

In sports, good coordination is critical. It helps you perform complex movements and achieve better results. Dancers and athletes, for example, rely on excellent balance to master jumps, spins, and quick changes of direction.

High angle view of a yoga class focusing on balance exercises — Yoga class engaging in balance exercises to enhance coordination and stability.

How to Train Your Coordination

There are several effective ways to improve your coordination. Here are a few exercises to help enhance your balance:

Single-leg stance: Stand on one leg and try to maintain your balance for 30 seconds. For an added challenge, close your eyes or move your other leg slightly.
Balance board: A balance board is a great tool for training stability. Stand on the board and try to stay balanced while it moves beneath you.
Yoga poses: Poses like Tree Pose or Warrior III are excellent for building balance and coordination. They require focus and body control.
Movement-based activities: Practices like Tai Chi or dancing are fun and effective ways to improve coordination and mobility.

Incorporate coordination training into your weekly routine — even just 20 minutes a day can make a big difference.

DMS – Our System for Coordination Training

A central part of our training approach is the DMS system (Dynamic Movement Skills), developed by The Running School. DMS is a scientifically backed and structured coordination training program designed to improve neuromuscular control, movement efficiency, and reaction time.

What makes DMS special:

It combines quick, precise footwork with cognitive challenges (like visual or auditory cues).
It strengthens the neurological connections between the brain and muscles, helping movements become more automatic.
Exercises are typically performed on a specially marked coordination grid, involving directional changes, speed, rhythm, and balance.
DMS is suitable for children, adults, athletes, and rehab clients – everyone can benefit at their own level.

With regular DMS training, you’ll notice clear improvements in your reaction speed, balance, stability, and movement quality – whether you’re an athlete or simply looking to move better in everyday life.

Want to learn more about DMS or try it for yourself? We offer regular DMS sessions at our studio – get in touch!

Michal working with a client on improving his coordination

Balance Beam Training — Featured on Our Website

One of the most effective tools for improving balance is the wooden, elevated balance beam — like the ones available in our online store. These beams are specifically designed to challenge your stability and body awareness in a safe, progressive way.

Our balance beams are:

Rounded form, encouraging micro-adjustments in your ankles, knees, and hips
Low to the ground, making them safe for users of all ages and skill levels
Lightweight and portable, so you can use them at home, in the studio, or outdoors
Versatile, great for barefoot training, rehab, yoga flows, strength circuits, and warmups

Training on a balance beam improves single-leg stability, strengthens the hips and core, and helps your brain and body learn to respond quickly to changes in position. Whether you're recovering from an injury, working on running form, or simply want to improve your movement control, balance beam work is a smart and fun addition to your training routine.

Explore our balance beams here and take the first step toward better stability and movement control.

Close-up of a balance board placed on a gym floor

Other Helpful Tools for Balance Training

In addition to the balance beam, here are a few other tools that can support your balance training:

Balance cushions and pads: These add an extra layer of instability to exercises like squats or planks, increasing difficulty and muscle engagement.
Suspension trainers: Equipment like ropes or sling trainers engage your full body and improve balance through bodyweight exercises.

Incorporating Balance Training Into Daily Life

To get the most out of balance and mobility training, it’s important to make it part of your daily routine. Here are a few practical tips:

Use short breaks: Take a few minutes during work breaks to do simple balance exercises, like standing on one leg or light stretching.
Add to your workouts: Include balance work, like balance beam walking or single-leg squats, in your existing fitness sessions.
Make it a family activity: Balance-based games or group yoga sessions can be a fun way for the whole family to stay active and engaged.

By making these exercises a regular part of your life, you’ll improve your balance and enjoy better overall health.

Final Thoughts

Improving your balance through targeted coordination training is a powerful way to support a healthier, more active lifestyle. Whether you’re a seasoned athlete or just starting your fitness journey, everyone can benefit from these exercises.

Make balance training a priority in your routine — and if you’re looking for a safe, versatile, and effective way to get started, try out one of our soft balance beams.