Flamingo Balance Test: Measure and Train
Students run the Flamingo Balance Test, a classic one-leg static balance test, in groups of three, then rotate through three training stations and test again. They work on balance, fitness self-assessment, and recording data.
How to play
- Groups of 3: performer, timer, and counter. Use the narrow beam of an upside-down gym bench or a line on the floor. The teacher explains the test: stand on one leg and hold the other foot behind you with the same-side hand for 60 seconds (3 min).
- Each time balance is lost, stop the clock, get back in position, and continue. The score is the number of falls in 60 seconds (lower is better).
- First test: each group member takes the test and the score is recorded (5 min).
- 2-minute stations per group: one-leg balance with eyes closed on the floor; one-leg tennis ball passes; reaches with the free leg forward, sideways, and back (6 min).
- Retest on the same leg and compare with the first score (4 min).
- Class discussion: which strategy helped most? (2 min).
Rules
- When using the upside-down bench, a partner stands alongside to offer a hand; otherwise, use the floor line.
- Put the free foot down as soon as you lose balance; do not hop off.
- Record scores honestly: this is not a competition.
- Keep benches 6 ft apart.
Variations
Easier
Take the test on a floor line.
Standard
Test on the upside-down bench beam with a spotter.
Harder
On the retest, turn your head side to side every 10 seconds.
Adaptations
- Limited mobility: a seated balance test on a large ball or the edge of a chair, lifting one leg.
- Visual impairment: use the floor line with a tactile marker and a partner standing close.
- Lower level: students may touch the wall with one finger during the first attempts.
Learning goals
- Administer a balance test and record the results.
- Compare data before and after a short training block.
- Take on different roles in the group responsibly.
Equipment for a class of 25
- gym benches: 4
- stopwatches: 8
- tennis balls: 8
Teacher tip
Score the number of falls, not the time; many students mix this up at first. If the upside-down bench wobbles, set it on a thin mat or just use the floor line.
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