Coordination Training: Exercises for Better Stability & Performance

Being fit doesn't just mean being strong or having endurance. Complete physical performance also includes mobility and coordination. Balance issues or an unstable stance are not uncommon in daily life and during training. In this article, we show you how to improve your coordination to gain an edge over others.

What is Coordination?

Being coordinatively fit means being able to perform movements precisely, harmoniously, and economically. It involves controlling individual movements and complex movement sequences in terms of space, time, and force. Coordination is the fundamental prerequisite for performing movements correctly, completely, and with minimal energy expenditure.

Components of Coordination

• Balance: The ability to maintain equilibrium.
• Orientation: Navigating through space and adapting movements accordingly.
• Rhythm: Performing movements in a specific rhythm.
• Reaction: Responding quickly to external stimuli.
• Combination: Combining different movements.
• Coupling: Moving multiple body parts simultaneously.
• Adaptation: Adjusting movements to new situations.
• Transition: Switching quickly between different movements.
• Differentiation: Recognizing and performing fine differences in movements.

What is Proprioception?

Proprioception describes the internal perception, control, and regulation of muscular activity and limb position through various receptors in muscles, tendons, joints, and skin. These receptors interact and communicate to ensure proper joint alignment, appropriate movements, and the necessary force application.

Benefits of Proprioceptive Training

Proprioceptive training not only improves stimulus processing and speed perception but also dynamic stability and neuromuscular control. This is particularly important for sports that require speed, stability, and quick reactions.

How Should a Coordination Training Program Be Structured?

Prerequisites

• Functional sense of balance
• Adequate muscular stabilization capability
• Unimpaired pain perception

Timing and Duration

Coordination training should be performed after the warm-up at the beginning of the workout. The total duration should be between 10 and a maximum of 20 minutes. For static exercises, holding times of 15 seconds or more are recommended, while dynamic exercises should include 5-25 repetitions.

Progression

Progression in coordination training is achieved through variables such as changing body positions, switching from static to dynamic executions, and using aids like mats, wobble boards, or soft floors.

Example Exercises for Coordination Training

Opposite Arm Circles

Standing securely with feet hip-width apart, circle the right arm forward while circling the left arm backward simultaneously. Switch after about 8 repetitions. This exercise can be performed on one leg or on an unstable surface to increase the challenge.

Single Leg Stand

Alternately lift and bend each leg while the other leg provides stability and balance. Perform this exercise for at least 60 seconds. Advanced individuals can close their eyes or stand on an unstable surface.

Single Leg Stand with Movement

With the lifted foot, write a figure 8 in the air two to three times per set without touching the ground. This exercise can be made more challenging by closing your eyes or using an unstable surface.

Tree in the Wind

In a stable stance, lean the body as far forward, backward, and sideways as possible in a straight line without bending it. This exercise can be performed with closed eyes to increase the challenge.

Heel Raises

With an upright posture, lift the left heel towards the buttocks and touch it simultaneously with the fingertips of the right hand. This exercise can be done blindly to further improve coordination.

Knee Lifts (Schuhplattler)

In the same upright stance, lift one knee forward while touching it simultaneously with the elbow of the opposite arm at the top point. This exercise can be performed blindly or combined with heel raises to increase the challenge.

With these exercises and tips, you are well-equipped to improve your coordination and stability. Good luck with your training and keep going – your body will thank you!