Good coordination can enhance your ability in life. It can help prevent all kinds of injuries and help you stay more effective as you age. So while the usual metrics of cardiovascular fitness and strength and flexibility all matter, it pays to focus some attention on how you coordinate movement.

Developing coordination and understanding of space and strength takes time, and it can also be fun.

Help to build more muscle
Increase daily energy levels
Improve agility and flexibility
Enhance concentration and memory
Stimulate the release of endorphins (called happy hormones)

Today, most people look at formalized strength programs using plyometrics, weights, running the hill 17 times, etc.  But one skill we forget about is coordination drills. Don’t you remember when you were a kid? A race or a ball would be entertainment for hours. We all have a set of cones, a ball, and can yell numbers, right?  Well, put all of these activities together and do it backward.  You have coordination training or, a fancier name, neural confusion drills.  You will develop your ability to understand where they are in space and think simultaneously and laugh, and have fun while working out.

Ball Catch

Catch and bump a balloon back and forth using your hands, head, and other body parts. Since the balloon floats slowly, you can change the angles to make the exercise unpredictable. If you’re working with an exercise partner, try facing different directions or standing further apart for added difficulty.

For a little more challenge, use a small ball (like a tennis or table tennis ball) which allows for faster speed. Ask your partner to switch up the angles, speeds, and throwing patterns as they toss the ball to you. This hand-eye coordination drill helps rehearse how you think and react quickly to the variations.

If you’re training alone, consider doing the ball toss from different orientations to get the most out of the drill – lying on your back, squat, or lunge positions. Doing this adds mobility to your coordination training, enhances your balance, and reduces the risk of injury.

Jump Rope

How long has it been since you tried jumping rope? Jumping rope can increase your coordination skills and burn mega calories in 15 minutes.


I am always impressed when I see people juggle; it takes coordination to juggle. But don’t worry, start juggling with little beanbags, or only use two balls; who knows, you can provide entertainment for your family in time.