Balance and Coordination Exercises for Athletes

Balance and coordination are important for every Special Olympics athlete. No matter the sport.

Good balance helps athletes remain steady when running, walking or moving quickly. Coordination helps arms, legs, eyes and the brain work together so athletes can catch, throw, kick and move smoothly.

Just like shooting a basket or hitting a softball, balance and coordination are skills that athletes can improve with practice.

Here are five simple exercises athletes can do at home, at practice or with teammates to help them feel stronger and more confident.

One-Leg Stand

How to do it:

• Stand tall and hold onto a chair or wall if needed.
• Lift one foot off the ground.
• Try to balance for 10–20 seconds.
• Switch legs and try again.

Make it a game. Who can balance the longest? Add music or count out loud to make it fun.

Heel-to-Toe Walk

How to do it:

• Place one foot in front of the other as if walking on a straight line.
• Make sure the back foot’s toes touch the heel of the front foot.
• Walk slowly and keep arms out to help balance.

Put tape on the floor like a “tightrope” and walk along it like a circus performer.

Ball Toss with a Friend

How to do it:

• Stand facing a friend or throw a ball against a wall.
• Gently toss a soft ball back and forth.
• Try using one hand or standing on one foot for more of a challenge.

Use different-sized balls such as a tennis ball or beach ball vary the difficulty.

March in Place with Arm Swings

How to do it:

• Stand tall and lift one knee, then the other, like you’re marching in a parade.
• Swing your arms while you march.
• Try to keep a steady beat.

March to a favorite song. Try clapping on each step to add some fun.

Side Steps with a Tap

How to do it:

• Step to the right, then tap the left foot next to the right.
• Step to the left, then tap the right foot next to the left.
• Keep going side to side at the athlete’s own pace.

Try this in a group. Turn it into a dance. Add claps, stomps or high-fives as athletes move.

Tips to remember

Athletes should always go at their own pace. Everyone learns differently, and that is OK. It is fine to use support or to hold on to something while growing these skills. Even 5 to 10 minutes a day on these exercises will show results.

Every time athletes practice, they get stronger, steadier and more confident. These exercises can help do better in their sports, whether it’s basketball, soccer, bocce, track or anything else.

More importantly, they help athletes move safer, stay healthier and feel prouder of what their bodies can do.

It’s not about being perfect. It’s about doing their best and having fun. That’s what being a Special Olympics athlete is all about.