Reactive / Perturbation Training (Supervised)

Reactive balance is highly effective for real-world fall prevention but involves deliberate loss of balance. Perform ONLY with a trained partner/spotter and clear surroundings; ideally professionally supervised.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Lateral Weight Shifts
10 shifts x 2
Warm-up before reactive work.
2
Reactive Stepping Drill
8-10 cued steps x 2
Spotter present; start anticipated then randomize.
3
Nudge / Perturbation Recovery
8-10 gentle nudges x 2
Trained partner gives light, unpredictable nudges.
4
Hop-and-Stick (Landing Stabilization)
5 reps x 2 per side
Non-slip flat ground; stick each landing 2-3s.
5
Single-Leg Stand
20s hold x 2 per leg
Cool-down stability; support nearby.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

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