Coordination & Neuromuscular Training
182 exercises, from the easiest to the hardest.
Beginner friendly 36
- Bird Dog Beginner friendly · No equipment
- Bird Dog — Static Hold Beginner friendly · No equipment
- Box Step — 4-Count Forward Beginner friendly · No equipment
- Cross-Crawl — Standing March Beginner friendly · No equipment
- Gaze Stability — Head Turn Only Beginner friendly · No equipment
- Hand-Foot Pattern — 4-Count Slow Beginner friendly · No equipment
- Hip Flexion Pattern — Bodyweight Beginner friendly · No equipment
- Reciprocal Arm Swing — Slow March Beginner friendly · No equipment
- Tap Drill — Slow Deliberate Beginner friendly · No equipment
- Tapping Drill — Simple Alternate Beginner friendly · Dowel / Stick
- Tennis Ball Wall — Dominant Hand Beginner friendly · Tennis Ball, Wall / Door Frame
- Aerobic Step Beginner friendly · Plyo Box / Step Platform
- Alternating Hand-Foot Tap — Slow Beginner friendly · No equipment
- Balance Beam Walk — Forward Beginner friendly · No equipment
- Ball Drop — Bilateral Catch Beginner friendly · Tennis Ball
- Bimanual — Same Direction Circles Beginner friendly · No equipment
- Cone Touch — 4-Point Beginner friendly · Training Cones
- Contralateral Pattern — March Slow Beginner friendly · No equipment
- Cross-Crawl Pattern Beginner friendly · No equipment
- Crossover Step — Slow Deliberate Beginner friendly · Agility Ladder
- Foot Fire — Stationary Beginner friendly · No equipment
- Hula Hooping Beginner friendly · Hula Hoop
- Hurdle Step — Over Only Beginner friendly · Mini Hurdles
- Ipsilateral Pattern — March Slow Beginner friendly · No equipment
- Juggling — 2 Ball Warm-Up Beginner friendly · Juggling Balls
- Multi-Direction Cone Touch — Eyes Open Beginner friendly · Training Cones
- Perturbation Board — Bilateral Beginner friendly · Balance Board
- PNF D1 Flexion — Bodyweight Beginner friendly · No equipment
- PNF D2 Flexion — Bodyweight Beginner friendly · No equipment
- Reaction Ball Drill — Wall Bounce Beginner friendly · Reaction Ball, Wall / Door Frame
- Reciprocal Arm Swing — Contralateral Pattern Beginner friendly · No equipment
- Rhythmic Step Pattern — 4-Count Beginner friendly · No equipment
- Rotational Pass — Seated Beginner friendly · Medicine Ball
- Serratus Punch Beginner friendly · No equipment
- Serratus Punch — Alternating Beginner friendly · No equipment
- Wall Ball — Two Hands Beginner friendly · Medicine Ball
Some experience helps 81
- A-Skip Drill Some experience helps · No equipment
- Alternating Hand-Foot Tap Some experience helps · No equipment
- Balance Beam Walk Some experience helps · No equipment
- Catch and Shoot Footwork Some experience helps · Sport Ball
- Catch and Throw — Partner Wall Ball Some experience helps · Medicine Ball
- Dual-Task Balance — Single Leg, Eyes Open Some experience helps · No equipment
- Footwork Pattern — Box Step Some experience helps · No equipment
- Four-Limb Crawl — Forward Some experience helps · No equipment
- Gaze Stability Drill — Head Turn with Stepping Some experience helps · No equipment
- Hand-Eye Coordination — Tennis Ball Wall Some experience helps · Tennis Ball, Wall / Door Frame
- Hand-Foot Pattern — Seated Floor Some experience helps · No equipment
- Jump and Stick — Bilateral Some experience helps · Mini Hurdles
- Lateral Shuffle — Stop on Whistle Some experience helps · No equipment
- Neuromuscular Activation — Hip Flexion Pattern Some experience helps · Resistance Band
- Number Cone Drill — 4 Cones Some experience helps · Training Cones
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Rhythmic Step Pattern Some experience helps · No equipment
- Skipping Some experience helps · Skipping Rope
- Split Step — Reactive Ready Some experience helps · No equipment
- Staggered Stance Chest Pass Some experience helps · Medicine Ball
- Two Ball Bounce — Alternating Some experience helps · Tennis Ball
- Alternating Hand-Foot Tap — Cross Body Some experience helps · No equipment
- Backwards Running Some experience helps · No equipment
- Ball Drop Reaction Drill Some experience helps · Tennis Ball
- Bird Dog — Banded Some experience helps · Resistance Band
- Bird Dog — Dynamic (elbow to knee) Some experience helps · No equipment
- Carioca Some experience helps · No equipment
- Cone Touch Pattern — Star Reach Some experience helps · Training Cones
- Coordination Ladder — Crossover Step Some experience helps · Agility Ladder
- Cross-Crawl — Eyes Closed Some experience helps · No equipment
- Cross-Crawl — Speed Some experience helps · No equipment
- Foam Balance — Eyes Open Some experience helps · Foam Balance Pad
- Foot Fire Drill Some experience helps · No equipment
- Hurdle Step — Over and Under Some experience helps · Mini Hurdles
- Ipsilateral vs Contralateral Arm-Leg Drill Some experience helps · No equipment
- PNF D1 Flexion — Cable Some experience helps · Cable Machine
- PNF D2 Flexion — Cable Some experience helps · Cable Machine
- Proprioceptive Catch — Eyes Closed, Soft Ball Some experience helps · Medicine Ball
- Reaction Ball Drill Some experience helps · Reaction Ball
- Reaction Ball Drill — Ground Bounce Some experience helps · Reaction Ball
- Reactive Jump — Auditory Signal Some experience helps · No equipment
- Reciprocal Arm Swing — Marching Speed Some experience helps · No equipment
- Rolling — Bob and Weave Drill Some experience helps · No equipment
- Rotational Passing Drill Some experience helps · Medicine Ball
- Serratus Punch — Dumbbell Some experience helps · Dumbbells
- Single Leg Squat with Perturbation — Arm Only Some experience helps · No equipment
- Sprint Start — from Standing Some experience helps · No equipment
- Tap Drill — Opposite Hand to Foot Some experience helps · No equipment
- Tapping Coordination Drill — Sticks Some experience helps · Dowel / Stick
- Tennis Ball Wall — Alternating Hands Some experience helps · Tennis Ball, Wall / Door Frame
- Tennis Ball Wall — Non-Dominant Hand Some experience helps · Tennis Ball, Wall / Door Frame
- Two-Directional Reactive Drill Some experience helps · No equipment
- Visual Tracking Sprint — Follow Target Some experience helps · No equipment
- Agility Hurdle — Jump and Stick Some experience helps · Mini Hurdles
- Alternating Hand-Foot Tap — Speed Some experience helps · No equipment
- B-Skip Drill Some experience helps · No equipment
- Balance Beam Walk — Arm Task Dual Some experience helps · Medicine Ball
- Balance Beam Walk — Backward Some experience helps · No equipment
- Ball Drop — Single Hand Catch Some experience helps · Tennis Ball
- Bimanual Coordination Drill Some experience helps · No equipment
- Box Step — 8-Count with Direction Changes Some experience helps · No equipment
- Catch and Shoot off Screen Some experience helps · Sport Ball
- Cone Touch — 8-Point Some experience helps · Training Cones
- Coordination Bounce — Two Ball Some experience helps · Tennis Ball
- Dual-Task Balance — Catch and Hold Some experience helps · Medicine Ball
- First Step Quickness Drill Some experience helps · No equipment
- Four-Limb Coordination Crawl Some experience helps · No equipment
- Gaze Stability — Head Turn + Side Step Some experience helps · No equipment
- Hand-Foot Pattern — 8-Count Complex Some experience helps · No equipment
- Hip Flexion Pattern — Eyes Closed Some experience helps · Resistance Band
- Juggling — 3 Ball Some experience helps · Juggling Balls
- Lateral Shuffle — Reactive Stop Some experience helps · No equipment
- Neuromuscular Sprint Start Some experience helps · No equipment
- Proprioception Step — Perturbation Board Some experience helps · Balance Board
- Reactive Stance Drill with Partner Some experience helps · No equipment
- Reciprocal Arm Swing — Eyes Closed Some experience helps · No equipment
- Slip and Counter Drill Some experience helps · No equipment
- Tap Drill — Reactive (called side) Some experience helps · No equipment
- Tapping Drill — Syncopated Some experience helps · Dowel / Stick
- Two Ball Bounce — Simultaneous Some experience helps · Tennis Ball
Advanced 55
- Alternating Ipsilateral/Contralateral on Cue Advanced · No equipment
- Balance Beam Walk — Eyes Closed Advanced · No equipment
- Ball Drop — Behind Back Catch Advanced · Tennis Ball
- Bimanual — Opposite Direction Circles Advanced · No equipment
- Box Step — Eyes Closed Advanced · No equipment
- Clap Push-Up Advanced · No equipment
- Cone Touch — Reactive (coach calls) Advanced · Training Cones
- Criss Cross Skip Advanced · Skipping Rope
- Crossover Step — Max Speed Advanced · Agility Ladder
- Double Unders Advanced · Skipping Rope
- Foot Fire — to Sprint on Cue Advanced · No equipment
- Foot Fire — with Direction Change on Cue Advanced · No equipment
- Four-Limb Crawl — Backward Advanced · No equipment
- Four-Limb Crawl — Lateral Advanced · No equipment
- Hand-Foot Pattern — Reactive (called sequence) Advanced · No equipment
- Hurdle Step — Speed Pattern Advanced · Mini Hurdles
- Jab Step with Defender Reaction Advanced · No equipment
- Lateral Shuffle — Stop + Direction Reverse on Cue Advanced · No equipment
- Multi-Direction Cone Touch — Single Leg Advanced · Training Cones
- Number Cone Drill Advanced · Training Cones
- Number Cone Drill — 6 Cones Advanced · Training Cones
- Proprioceptive Catch — Blindfolded Advanced · Medicine Ball
- Reaction Ball Drill — Single Hand Advanced · Reaction Ball
- Reactive Box Jump Advanced · Plyo Box / Step Platform
- Reactive First Step to Stimulus Advanced · No equipment
- Reactive Jump — Visual Signal Advanced · No equipment
- Rhythmic Step Pattern — 8-Count with Arms Advanced · No equipment
- Rhythmic Step Pattern — Music-Paced Advanced · No equipment
- Single Leg Squat with Perturbation Advanced · Medicine Ball
- Somatosensory Balance Drill — Foam Eyes Closed Advanced · Foam Balance Pad
- Split Step to Lateral Sprint Advanced · No equipment
- Tap Drill — Speed Advanced · No equipment
- Tapping Drill — Complex Rhythm Pattern Advanced · Dowel / Stick
- Visual Tracking Sprint Advanced · No equipment
- Bimanual — Circle and Pat Simultaneously Advanced · No equipment
- Block Start with Reaction Stimulus Advanced · Starting Blocks
- Juggling — 3 Ball — Walking Advanced · Juggling Balls
- Jump and Stick — Eyes Closed Stick Advanced · Mini Hurdles
- Jump and Stick — Single Leg Advanced · Mini Hurdles
- Multi-Direction Cone Touch — Reactive (called direction) Advanced · Training Cones
- Multi-Directional Reactive Complex Advanced · No equipment
- Number Cone Drill — Sprint Pace Advanced · Training Cones
- Perturbation Board — Single Leg + Arm Task Advanced · Balance Board
- Proprioceptive Catch — Eyes Closed, Medicine Ball Advanced · Medicine Ball
- Reactive Jump — Forward/Backward/Lateral on Cue Advanced · No equipment
- Rotational Pass — Eyes Closed Advanced · Medicine Ball
- Rotational Pass — Single Leg Stance Advanced · Medicine Ball
- Sprint Start — from Prone Advanced · No equipment
- Staggered Stance Chest Pass — Eyes Closed Advanced · Medicine Ball
- Staggered Stance Chest Pass — Single Leg Advanced · Medicine Ball
- Two Ball Bounce — Different Rhythms Advanced · Tennis Ball
- V-Cut with Defender Reaction Advanced · No equipment
- Visual Tracking Sprint — Colour Code Directions Advanced · No equipment
- Wall Ball — Eyes Closed Advanced · Medicine Ball
- Wall Ball — Single Hand Advanced · Medicine Ball
Expert 10
- Double Clap Push-Up Expert · No equipment
- Dual-Task Balance — BOSU Single Leg Expert · BOSU Ball, Medicine Ball
- Dual-Task Balance — Single Leg, Eyes Closed Expert · Medicine Ball
- Foam Balance — Eyes Closed + Arm Task Expert · Foam Balance Pad
- Full-Speed Reactive Complex Expert · No equipment
- Juggling — 4 Ball Expert · Juggling Balls
- Single Leg Squat with Perturbation — Eyes Closed Expert · Medicine Ball
- Single Leg Squat with Perturbation — Unstable Surface Expert · BOSU Ball, Medicine Ball
- Sprint Start — from Various Positions (random) Expert · No equipment
- Triple Unders Expert · Skipping Rope