Coordination - Move more fluidly and efficiently every day
So far we have looked at
Agility and balance.
This week we continue on to look at coordination.
What is coordination?
This is exactly what it sounds like, the ability to coordinate our movements. It requires us to combine multiple movements into a single fluid, smooth and efficient movement.[i] Hand/foot-eye coordination involves coordinating our body (usually our hands or feet) with our eyes.[ii] Whereas, coordination involves coordinating two or more body parts such as timing our arms and legs together.[iii]
What do we use coordination for?
Nearly everything we physically do requires coordination from walking to complex activities such as pole vaulting.[iv]
Hand/foot-eye coordination is evident in pretty much all ball sports where you have to see an object and respond to it such as
Golf
Basketball
Badminton
Football (all codes) etc.[v]
However, it is also vitally important for everyday living. Motion is central to all living beings but it is not enough to just move. For our movements to be useful, they need to be coordinated and controlled. Everyday tasks where coordination is vital include
Climbing stairs without falling over,
Carrying shopping,
Playing with our kids
Driving our cars.[vi]
How do we improve our coordination?
For coordination to occur, the nervous system must work to direct, regulate and control all our movements.
Motor Coordination and the Brain
However, motor coordination is not simply conducted by any one part of our nervous system.
The motor cortex, as its name suggests is most commonly associated with motion. It is made up of the
Primary motor cortex
Starts voluntary motion.
Premotor cortex
Connects to the spinal cord
Supplementary Motor Area
Controls the legs
Coordinates the two sides of the body (remember that the left part of the brain controls the right side of the body and vice versa).
Somatosensory Cortex
Receives and locates our tactile inputs
Helps you know where your body is in space
Posterior Parietal Cortex
Hand-eye coordination
Learning new motor skills.[vii]
The cerebellum, also plays a vital role in coordination.[viii]
NOTE: If you are interested in the brain, check out our series of articles about the functions of the brain in our Science Saturday posts.
Coordination Drills
As coordination is largely neurological, the best way to improve it is by practicing it in ways such as doing coordination drills. Some example of simple coordination drills include:
Using a skipping rope.
Playing catch.
Juggling.[ix]
Here are some simple coordination drills you can try at home.
Standing Ball Toss
Stand with both feet on the floor.
Using a tennis ball, toss the ball from one hand to the other with your eyes following the ball.
You can add a balance component by standing on one leg (don’t forget to swap legs!).[x]
Contralateral and Ipsilateral Marching
Lift your left arm up and your right leg 90 degrees at the hip.
Now swap (right arm up and left leg at 90 degrees).
Continue marching.
Now try the same arm and leg at the same time (ipsilateral).[xi]
Conclusion
Coordination is not only important for athletes but it is important for nearly every movement we do. Coordination is largely neurological and several parts of our nervous system are responsible for coordinating our movements. By practicing coordination drills, we can improve our coordination to move more fluidly and efficiently every day.
[i] https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/skill-related-components-of-physical-fitness/coordination/
[ii] https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/skill-related-components-of-physical-fitness/coordination/
[iii] https://www.bbc.co.uk/bitesize/guides/zxd4wxs/revision/2
[iv] https://www.brianmac.co.uk/coord.htm
[v] https://www.verywellfit.com/skill-related-fitness-components-4155209
[vi] https://conductscience.com/maze/motor-coordination-the-brain/
[vii] https://conductscience.com/maze/motor-coordination-the-brain/
[viii] https://conductscience.com/maze/motor-coordination-the-brain/
[ix] https://www.verywellfit.com/skill-related-fitness-components-4155209
[x] https://www.acefitness.org/education-and-resources/professional/expert-articles/5984/coordination-exercises-for-active-aging-clients/
[xi] https://www.acefitness.org/education-and-resources/professional/expert-articles/5984/coordination-exercises-for-active-aging-clients/
Photo by raferto/iStock / Getty Images
What do we use balance for?
While we often think of it as important for gymnastics, yoga and skateboarding, it is also important in everyday life.[iii] Just walking requires us to constantly adjust our balance to stop us from falling over. Falls are often devastating for the elderly and poor balance is one of the most important predictors.[iv][v] Balance increases our ‘felt sense’ or proprioception which in turn reduces our chances of tripping and falling.[vi]
Photo by baona/iStock / Getty Images
How to improve balance.
Like agility, balance is largely neurological in nature and become less conscious as healthy neuromuscular patterns are practiced and established. i.e. The more we practice balancing the better our balance becomes. Also, it is important to challenge our balance when practicing. If you are not ‘wobbly’ you are probably not challenging yourself enough but if you are falling all of the place, you also are unlikely to get the benefits. So slightly wobbly but not too wobbly is best.
Yoga
Yoga balance poses are great for practicing balance. Why not try some of these (it is good to have someone with you just in case you…lose your balance!).
Mountain Pose
Stand with your feet hip distance apart or feet together (if you feel balance is on your side, today).
Soft knees (small bend).
Brace your legs, glutes, core.
Open shoulders with hands facing forward and by your sides.
Head directly above your shoulders. Chip up facing forward.
If you feel you have balance and are comfortable, close your eyes.
Photo by SKashkin/iStock / Getty Images
Tree Pose
Start from a standing position.
Turn your left leg out to the left as far as your hip lets you while keeping your hips facing forward.
Place the sole of your left against the inside of your left ankle. If you want to challenge your balance, you can place it on the inside of the right calf or right thigh (SAFETY: Do not place it on the knee as this can cause knee injuries).
If you have the balance, you can also raise your hands into the air like branches of a tree.
Bird Dog
Start in an all fours position.
Step your left leg back with the ball of your foot on the ground.
If you have balance, left your left leg up (straight) so your foot is no higher than your butt.
If you have balance, extend your right arm forward, palm facing in.
Hold the balance pose.
[i] https://www.verywellfit.com/skill-related-fitness-components-4155209
[ii] https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/skill-related-components-of-physical-fitness/balance/
[iii] https://www.verywellfit.com/skill-related-fitness-components-4155209.
[iv] Rubenstein, L. Z. (2006). Falls in older people: epidemiology, risk factors and strategies for prevention. Age and ageing, 35(suppl_2), ii37-ii41.
[v] Gillespie, L. D., Robertson, M. C., Gillespie, W. J., Sherrington, C., Gates, S., Clemson, L. M., & Lamb, S. E. (2012). Interventions for preventing falls in older people living in the community. Cochrane database of systematic reviews, (9).
[vi] https://www.canyonranch.com/5-ways-to-improve-your-balance/