Move · Videos · Gentle & Seated · 5 min

Quick Agility Routine to Help You Recover From a Trip

Quick Agility Routine to Help You Recover From a Trip — video by At-Home Exercise 55+ | Be Mobile Physiotherapy Play · 4:47

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy on YouTube · Open on YouTube

Two physiotherapists show four quick-step drills for adults 55+ to train the fast foot reactions that catch you when you trip: quick feet, on and off a mat, speed skater and lean-and-catch. Practise beside a sturdy benchtop.

  • 5 min
  • Intermediate
  • Moderate impact
  • No equipment

Good forHealthy ageing

Open in VideosLog it in Train

Step by step 5

Tap a time to watch that step in the video.

  1. Two rules and a safety tip: practise often, make it challenging, and stay by a sturdy benchtop or railing. 1:01
  2. Quick feet: quick march or light jog on the spot, pumping your arms; 10 seconds on, 10 off, six times. 1:26
  3. On and off the mat: step quickly onto a low mat or over a line and back with both feet; same timing. 1:49
  4. Speed skater: small, quick steps side to side in front of a benchtop; 10 seconds on, 10 off, six times. 2:45
  5. Lean and catch, once you're confident: face a benchtop, hands ready, tip forward and step out to catch yourself. 3:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Work in short bursts: 10 seconds on, 10 seconds off, six times
  • Stay next to a sturdy benchtop or railing you can grab if you lose your footing
  • Make it feel challenging, and save lean-and-catch for when you have built confidence and upper-body strength

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Knees takes loadfast marching, side steps, lean-and-catch step
  • Shoulders movesarm pumping, hands up to catch
  • Hips movesside-to-side skater steps, quick steps
  • Ankles & feet movesquick feet, mat steps, skater steps

Easier option from the coach: Quick march instead of a light jog; practise beside a benchtop or railing

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety