3 Simple Strategies to Improve Your Coordination

Coordination Cheerleaders

Recently, I’ve been thinking about the fastest and easiest ways to help my dance students improve coordination. Here are my tips for better coordination in dancing and in life!

What is Coordination?

The dictionary defines coordination as “to place in proper order, position or relationship.” In movement, this means the ability to organize yourself to perform an action smoothly and efficiently.

Many people feel they’re inherently uncoordinated, as if the Coordination Fairy skipped them at birth. But the truth is people aren’t born with good coordination. Coordination is a learned, practiced skill that begins with active effort. This means anyone, at any age, can improve coordination.

Did the Coordination Fairy skip you?
Never fear—everyone, at any age, can learn to be more coordinated!

Anyone who’s been around babies has witnessed how much frustration they experience as they learn to roll, reach, grasp, crawl and walk. It’s only after lots of experimenting and many failures that smooth coordination starts to develop. Eventually this becomes a reliable, automatic ability. Really complex actions like walking, driving, or even flipping a pancake seem so effortless now that we forget how awkward and uncoordinated we were when we first did them.

So if you think you’re clumsy, graceless or have two left feet, don’t write off your coordination potential. Coordination is a skill that can be improved whatever your age!

Why Does Coordination Matter?

While you can get by in modern life with a mediocre level of coordination, there are numerous benefits to actively developing your coordination.

Brain Pumping Iron
Coordination benefits you mentally, not just physically

Obviously, improving your coordination makes moving easier and more enjoyable, and increases your balance. Moving more harmoniously also reduces wear and tear on your joints and tissues, helping reduce tension and pain.

But improving coordination is good for more than just your body. Better coordination increases self-confidence and allows you to pick up new skills faster and easier. And numerous studies have shown that learning new combinations of movements improves cognition, attention, memory and social communication. Coordination training is brain training!

3 Easy Ways to Improve Your Coordination

Good coordination can be broken down into three key elements: timing, orientation and manipulation. Timing includes the sequence and speed of your movements. Orientation includes knowing where you are in space and maintaining your equilibrium. Manipulation means organizing the appropriate parts of yourself to move with the right amount of effort for precision and/or power. These three elements come into play whenever you learn a new movement.

As adults, when we don’t immediately “get” something new, our impulse is usually to try harder, go faster and hold our breath. This reaction only impedes our learning and coordination.

Instead, here are 3 simple strategies to help you improve coordination and be more coordinated in everything you do:

Coordination Tip #1: Slow It Down
Tortoise
The secret to learning faster: Go slower!

As adults we forget that learning is inherently challenging. The learning process can be slow, involves a lot of trial and error (including failure), and usually evokes a mix of frustration and enjoyment. So when you do a new movement or activity, be patient and give yourself ample time to get the hang of it.

Then actually slow the movement down (think The Matrix). Paying attention to details and differences is how you and your nervous system learn. When you move quickly there’s no time to feel or track the details.

So for a couple minutes (or more), do the movement very S-L-O-W-L-Y (perhaps 10% of its normal speed). Then notice what and how you’re doing the movement. Observe where it’s smooth and where it isn’t. Are there parts you skip over? Are you using more muscular effort than necessary or unintentionally doing something that interferes with the movement (like tightening your jaw or throwing yourself off balance)?

After doing the movement slowly several times, being curious about the details, pause and let it all go. Then return to doing the movement at regular speed and see if you’re a bit more coordinated.

Coordination Tip #2: Do One Part at a Time

Keep Calm and Break It Down

This way to improve coordination seems obvious but is often overlooked: Break the movement into pieces and practice one piece at a time.

For example, movements in dance and sports usually involve doing something with your arms and with your feet. In this case, first do just the arm movements several times. Keep your feet still or just shuffle through letting your feet do whatever they want; just focus on your arms. Next, practice moving your feet and legs, letting your arms rest. Then, once you’re able to do each part smoothly on it’s own, combine the two pieces into one organic movement.

It’s amazing how much faster you can learn a complex movement when you break it into pieces instead of trying to do it all at once.

Coordination Tip #3: Visualize the Movement

The final tip to improve coordination is to create a clear picture of the movement in your mind’s eye, your imagination and/or your kinesthetic sense. You can do this mentally without actually moving, or you can visualize/feel the whole movement as you do it slowly.

Use your mind's eye to become a better dancer
Research shows visualizing can improve your movement and dancing

Pay particular attention to where the movement starts, the direction and path of your hand, head, pelvis or other part through space, the changes in your shape, and the sequence of the movement.

A great trick to improve the ease and fluidity of the movement in actuality is to clarifying the image of what you want. Plus, in your imagination you can do anything you want to. So go ahead and make it as smooth, graceful and big as you’d like!

To Sum Up…

The fastest, easiest way to improve your skill and coordination is to take a few minutes (or even 30 seconds) to do a movement slowly with awareness, doing just one piece at a time, and really developing a clear picture. I invite you to try it today with any action you wish to do with a little more grace and ease, be that chopping vegetables, tying your shoes, throwing a ball, learning a piece of music or doing a new dance step.

Reader Interactions

Comments

  1. Claire says

    Am about to try this.. for doing the Jerusalema.. am feeling so uncomfortable with myself and my coordination. Thank you so much

    • BrandeeS says

      Congrats on challenging yourself to the Jerusalema dance challenge. It’s okay you feel uncomfortable and not totally coordinated. Nobody was born dancing. Even the best dancers were once uncoordinated beginners! 🙂

      Have fun with the Jerusalema!

      Cheers,
      Brandee

  2. Victoria says

    I’ve always felt that being uncoordinated was something I was born with, yet after reading your information, I have hope that I, too, am coordinated; I just have to work at it. Having just joined a Zumba class and feeling very self-conscious (rightfully so – I was doing most everything wrong), I’ll approach it differently and with better perspective. Thank you!

    • BrandeeS says

      Hi Victoria:

      I’m so glad you found my post and that it boosted your confidence a bit. Remember that Zumba moves fast and you’re likely not to “get” some of the moves or patterns—-that’s totally normal. If there’s a move that’s particularly challenging or you really want to learn, ask the teacher or fellow class member to break it down for you after class (b/c it’s too often too hard to “get” it at the speed done in class). Then you can practice it slowly at home, giving yourself the time to process and integrate it.

      Remember to go easy on yourself and have fun!

      Cheers,
      Brandee

  3. Tricia Javier says

    Thank you, Brandee for making me realised that I’m not alone in making mistakes in dancing and as well as feeling uncoordinated. Currently, I’m working my way towards becoming a pro cheerleader/dancer in a sports team although it might take a bit of a while. Dance helped me to find a better version of myself. 🙂

    • BrandeeS says

      Tricia:

      Thank you for taking the time to share your inspiring experience. Here’s wishing you all the best in landing a spot on a pro team!

      Best,
      Brandee

  4. David Hicks says

    I’m 76 and was never a very good athlete. While growing up I was never very confident in most sports. The only thing that I was maybe a little better than average was bowling. Now I think about it I started early and bowl regularly. Tried to bowl with people with better skill. I did try Zumba, and after a couple classes, I just felt so uncoordinated that I just quit. I am going to use what I learned from you and start again my physical fitness trainer always tells me to slow down I have I have nerve damage and my lower extremities, causing some of my lack of coordination
    my primary care physician woke me up when he asked me to walk heel to toe. What a joke is something else I now have two grandsons, my youngest son who are excellent baseball players. It is really frustrating that I can’t even play catch with him. Thank you for your suggestions.

    • BrandeeS says

      Hello David:

      Thanks so much for sharing your story. I feel for you and sorry you are dealing with nerve damage. I agree with your physical trainer: slowing down is indeed the way to develop and refine coordination. Group classes (such as Zumba) can lead people to assume they are hopelessly uncoordinated when the reality is that the class moves too quickly or the steps are too advanced for their experience level. When you can slow down and be taught something at the right challenge level for you, you learn, gain confidence and can gradually progress to moving faster and doing more complex movements.

      Kudos to you for keeping at it despite your previous setbacks. You’re never too old to learn and improve.

      Meanwhile, have you ever tried Feldenkrais? It’s a slow, awareness and learning modality that uses gentle movement to improve flexibility, coordination, posture and more. I think it could be very helpful for you, both for coordination and nerve damage. You can either see a practitioner for individual hands-on sessions or take Awareness Through Movement group classes. If you’re interested in the latter, I teach online classes on Tuesdays and would be delighted for you to drop in and see what you think. You can find info about my classes at https://curiosityinmotion.com/movement-group-classes/

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