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A Strength Coach Struggled With This 10-Second Test — Key Takeaways

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A Strength Coach Struggled With This 10-Second Test

GMB Fitness (Praxis)4mNov 9, 2026

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Balance is task-specific, not general — train all three distinct types (eyes-closed stability, level changes, ground coordination) 3 sessions weekly, 11–15 minutes each, for 11–12 weeks.

Key takeaways

Balance training works best at 3x/week, 11-15 min, for 11-12 weeks

Balance training works best at 3x/week, 11-15 min, for 11-12 weeks

  • Meta-analysis review by DPT Jarlo Ilano showed these parameters produced the best results across studies.

Single-leg balance is driven by small corrections, not rigidity

Single-leg balance is driven by small corrections, not rigidity

  • Holding still requires continuous micro-adjustments from toes, ankle, knee, hip, and upper body working together.
  • Keep breathing throughout — breath-holding is a common failure point.

Progress balance by removing visual input, not just adding load

Progress balance by removing visual input, not just adding load

  • Closing eyes forces reliance on inner ear and proprioception through feet and joints.
  • Head turns while single-leg standing further challenge vestibular balance.

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In this video

  1. 1mThe Eyes-Closed Balance Test
  2. 1mWhy Strength Alone Isn't Enough
  3. 2mFront Scale: Single-Leg Balance
  4. 2mGetting Down to the Floor and Back Up
  5. 3mJaguar: Balance on Hands and Feet
  6. 3mHow to Improve Your Balance
  7. 4mTraining Your Reaction to the Unexpected

“Holding still is really a stream of small corrections.”

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