Moving effectively and efficiently requires the muscles, eyes and brain to work in a coordinated way, whether you are doing sports or housework. Together, the brain and eyes work out the correct speed, direction, timing and force of movement required, and the muscles carry out the movement smoothly and rhythmically. Regular exposure to coordination activities will build your skills, while changing the exercises frequently will keep you challenged.
Cone Exercises
Buy cones from a sports shop or make your own using empty plastic bottles weighted with sand or water. Set out a series of cones along the ground, then run, hop, skip and jump between them, weaving in and out as you go. The constant change in direction is challenging to your coordination skills. Improve your eye-hand coordination by dribbling a ball around the cones with your feet or a hockey stick. You also can bounce or dribble the ball around the cones with your hands.
Ball Exercises
Tossing a ball in the air and catching it again works on eye-hand coordination as well as bilateral coordination. Make it harder by clapping a few times or turning 360 degrees between tossing and catching. Toss the ball against the wall and catch it again for a variation on this. Vary the size, shape and weight of the balls you use to maintain the challenge. Have a friend toss the ball to you to work harder to anticipate the ball's movement and time your reactions accordingly.
Skipping exercises
Skipping with a jump rope requires precisely timed, rhythmic movements that improve coordination skills. Try increasing the pace at which you skip, crossing the rope or skipping backwards to increase the challenge. Try skipping on a rope swung by two friends -- this is more challenging because you are not controlling the timing and movement yourself. You will therefore need to rely more on your eyes for visual cues to coordinate your movements.
Dance Exercises
Hip-hop, jazz and ballroom dancing all improve coordination through the movement sequences they use. Zumba, aerobics, and any exercise done to music also can improve the timing and rhythm of your movements. Start slowly in the beginner's class and practice tricky moves in front of your mirror at home. Persevere, and you should soon see an improvement in your coordination skills.
Caution
Always consult a health-care professional before commencing an exercise program. Make sure you wear the appropriate safety equipment during exercise activities and exercise away from sharp or hard surfaces. If you experience pain, dizziness, nausea, fatigue or faintness, stop the exercise immediately and consult a health-care professional as soon as possible.
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