Balance and Coordination

What are balance and coordination?

Have you ever stood on one leg, walked along a low wall, or kept a ball going back and forth? Then you have already used balance and coordination!

• Balance is keeping your body steady so you do not wobble or fall.
• Coordination is making different parts of your body work together smoothly, like your eyes and hands when you catch a ball.

These two skills work as a team. The better they get, the better you move in sport, games, and everyday life.

How your body balances

Staying balanced looks easy, but your body is doing clever work. Three helpers send messages to your brain:

• Your eyes see where you are and what is around you.
• Your inner ear has a tiny part deep inside your head that senses when you tip or turn.
• Your muscles and joints feel where your arms and legs are.

Your brain gathers all these messages and tells your muscles how to keep you steady. When you wobble, your brain quickly makes little fixes. The more you practise, the faster and smoother those fixes become.

Why these skills matter

Good balance and coordination help you:

• Run, turn, and stop without falling.
• Catch, throw, and kick with control.
• Climb, jump, and land safely.
• Ride a bike or skate.
• Carry things and move on bumpy ground.

They also help keep you safe. A child with good balance is less likely to trip and fall. To learn more about how your body moves, try How Your Muscles Work.

Fun balance activities

Try these in a clear, safe space with a grown-up nearby. Go slowly and have fun!

Stand like a flamingo

Stand on one leg. Hold your arms out to the sides like wings. Can you count to five? Now try the other leg. Too easy? Try closing your eyes for a moment, but only with a grown-up right beside you.

Walk the line

Put a long piece of tape or a rope on the floor in a straight line. Walk along it, heel to toe, like a tightrope. Hold your arms out to help you balance. Try walking backwards too!

Freeze poses

Move around the room, then a grown-up shouts "freeze!" Stop and hold a balance pose, like standing tall on tiptoes or on one leg. Hold steady until they say "go."

Fun coordination activities

These activities help your body parts work together.

Bounce and catch

Bounce a ball on the ground and catch it. Then try clapping your hands once before you catch it. This teaches your eyes and hands to work together. You can practise more in Fun with Balls.

Cross-overs

March on the spot. As your right knee lifts, touch it with your left hand. Then your left knee with your right hand. Crossing over the middle of your body is great for coordination.

Hop and tap

Hop forward on two feet, then tap your toes left and right. Make up your own pattern, like hop, hop, tap, clap! Repeating patterns trains smooth, controlled movement.

Tips for getting better

• Practise often. A few minutes most days beats one long session.
• Start easy, then add a challenge. Master standing on one leg before you try it with your eyes closed.
• Use your arms. Holding them out helps you balance.
• Look ahead. Fixing your eyes on one spot helps you stay steady.
• Be patient. Wobbling is part of learning, not a mistake.

Stay safe

Always balance in a clear space away from sharp corners, stairs, and hard edges. Ask a grown-up to watch, especially when you try harder moves. Wear shoes that fit, or go barefoot on a soft, safe floor. And remember to warm up first, see Why Warming Up Matters.

You can do it!

Balance and coordination are skills that grow with practice. Every time you stand like a flamingo or catch a ball, your brain and body get a little better at working together.

Keep practising, keep having fun, and soon you will move with more control than ever before!