A Paediatric Physio-Recommended Activity to Improve Balance, Coordination & Confidence
At Ohana Physiotherapy on the Gold Coast, one of the most common questions we hear from parents is:
“What can we do at home to help improve our child’s balance and coordination?”
The good news?
- You don’t need expensive therapy equipment.
- You don’t need to turn your house into a gym.
- And you don’t need to drill your child with repetitive exercises.
You just need play with purpose.
Today, we’re sharing a simple DIY obstacle course for kids that we regularly recommend to families. It targets the foundational movement skills children need for running, hopping, playground participation, and sport readiness.
Why Obstacle Courses Are So Effective for Child Development
Obstacle courses are one of the best at-home activities for improving:
- Balance
- Core strength
- Bilateral coordination
- Motor planning
- Endurance
- Confidence
And the best part? Children think they’re just playing.
For kids who:
- Seem a little clumsy
- Avoid physical play
- Fatigue easily
- Struggle with coordination
- Have delayed gross motor skills
This kind of structured movement play can make a significant difference.
The Ohana Home Obstacle Course (Physio-Approved)
You can set this up in your lounge room, hallway, backyard, or even at the park.
1️⃣ Stepping Stones: Improve Single-Leg Balance
What this develops:
Dynamic balance, weight shifting, single-leg control and early coordination.
These are foundational skills for running, hopping, and skipping.
What you need:
- Couch cushions
- Folded towels
- Paper plates
- Chalk circles outside
How to set it up:
Place the “stones” across the room. Space them far enough apart that your child must step with control (not shuffle).
Make it playful:
“Don’t fall in the lava!”
Make it easier:
- Move stones closer together
- Hold your child’s hand
- Allow stepping off as needed
Make it harder:
- Pause on one leg for 3 seconds
- Walk on tiptoes
- Carry a toy
- Increase distance between stones
2️⃣ Balance Beam: Build Postural Control
What this develops:
Static and dynamic balance, foot placement awareness, and body control.
These skills directly impact playground confidence and sport participation.
What you need:
- Masking tape line
- Wooden plank
- Chalk line outside
How to set it up:
Create a 2–3 metre straight line. Encourage heel-to-toe walking with arms out like aeroplane wings.
Make it easier:
- Walk normally (not heel-to-toe)
- Widen the line
- Stay close for support
Make it harder:
- Walk backwards
- Tiptoe across
- Step over a small object mid-way
3️⃣ Tunnel Crawl: Strengthen Core & Shoulders
What this develops:
Core strength, shoulder stability, bilateral coordination and motor planning.
Especially helpful for children who:
- Avoid floor play
- Appear “floppy” or low tone
- Tire quickly
What you need:
- Chairs with a blanket over the top
- Table with a sheet
- Pop-up tunnel
How to set it up:
Create a tunnel low enough that your child crawls on hands and knees. Place a toy at the end for motivation.
Make it easier:
- Make the tunnel higher
- Shorten the distance
- Allow belly crawling
Make it harder:
- Bear crawl (knees off floor)
- Add cushions to crawl over
- Make the tunnel longer or curved
4️⃣ Hurdles: Improve Jumping & Coordination
What this develops:
Jumping power, timing, coordination and early hopping skills.
What you need:
- Pillows
- Rolled towels
- Pool noodles
- Small boxes
How to set it up:
Start with stepping over obstacles. Once confident, progress to two-foot jumping.
Make it easier:
- Lower the height
- Space further apart
- Allow stepping instead of jumping
Make it harder:
- Increase height slightly
- Reduce spacing
- Try hopping on one leg
5️⃣ Kick the Ball into a Goal: Develop Single-Leg Stability
What this develops:
Single-leg balance, weight shifting, core stability and coordination.
This is often an area where children who lack confidence hesitate.
What you need:
- Soft ball
- Laundry basket
- Two shoes as goal posts
How to set it up:
Place the goal 1–2 metres away. Encourage stepping next to the ball before kicking.
Make it easier:
- Make the goal bigger
- Reduce distance
- Allow rolling first
Make it harder:
- Increase distance
- Use a smaller goal
- Ask them to stop the ball before kicking
How to Run This as a Movement Circuit
- Stepping stones
- Balance beam
- Tunnel crawl
- Hurdles
- Kick to the goal
Aim for 10–15 minutes.
Repeat 2–3 rounds depending on your child’s energy levels.
If your child is fatigued after one round — that’s okay. It tells us we’re appropriately challenging their endurance.
When Should You See a Paediatric Physiotherapist?
If your child:
- Frequently falls over
- Avoids playground equipment
- Struggles with jumping or hopping
- Tires easily
- Has delayed gross motor milestones
It may be helpful to seek support from a paediatric physiotherapist.
At Ohana Physiotherapy on the Gold Coast, we assess and support children with balance, coordination, endurance, and confidence challenges through play-based, goal-driven therapy.
A Final Note from Our Physios
Children develop best when therapy feels like play.
Building foundational movement skills at home through structured obstacle courses can significantly improve confidence, participation and physical literacy.
And if you’re unsure where to start — we’re here to help.
Because when movement improves, participation improves.
And that’s what truly matters.