Rolling Good Times
Stay steady. Fall safer. Live independently.
Rolling Good Times is an evidence-based falls prevention programme for seniors aged 50 and above. Over 13 sessions, participants build strength, balance and flexibility, learn to spot everyday fall hazards, and practise safe falling and rolling techniques that reduce injury if a fall does happen.
Programme objectives
Raise awareness
Recognise common fall hazards at home and in the community, and learn practical ways to avoid them.
Build functional fitness
Improve strength, balance and flexibility through exercises that progress each week, in line with the Singapore Physical Activity Guidelines.
Fall safer
Learn controlled rolling and safe falling techniques that reduce injury in the event of a fall.
Grow confidence
Help seniors feel confident about staying physically active, independent and socially engaged.
Who it’s for
- Seniors aged 50 and above, whether active or currently inactive
- Participants who pass the suitability screening on Registration Day
- Classes conducted in English or Mother Tongue languages by bilingual trainers
- 12–15 participants per trainer, so everyone is closely supervised
Functional assessments
Every participant is assessed on Registration Day, before the programme starts, and again in the final session, so progress is measured rather than guessed.
| Assessment | What it measures |
|---|---|
| Clinical Frailty Scale | Overall frailty and fitness level. Participants must clear this screen to enrol. |
| Gait Speed Test | A timed walk over a set distance that indicates mobility and fall risk. |
| Floor Transfer Test | How well a participant gets down to the floor and stands back up safely. |
| Four Square Step Test | A timed stepping sequence that measures dynamic balance and changing direction. |
All assessments follow HPB-prescribed protocols and eligibility criteria.
How the programme runs
Screening & baseline assessments
Health declaration, the four functional assessments, individual feedback on results, and a programme briefing. Only participants who meet the eligibility criteria are enrolled.
Obstacle course workshop
Stations recreate everyday fall hazards such as uneven ground, steps and reaching for objects. Participants learn safe ways to handle each one.
Build strength and safe-rolling skills
Each session covers a wellness check and warm-up, strength and balance exercises, rolling and safe-falling practice, a review of home exercises, and a cool-down. Exercises get harder each week, and rolling practice progresses from the mat to slightly higher starting positions.
Repeat tests & take-home plan
Participants repeat the four baseline tests, receive individual before-and-after results, and take home an exercise plan.
Post-programme assessment
- The four baseline tests are repeated in Session 12
- Each participant receives individual before-and-after results
- Trainers give personal feedback and recommended next steps
- Participants take home an exercise plan and a list of community programmes
What participants gain
Faster, steadier walking
Measured by the Gait Speed Test.
Stronger legs and better balance
Measured by the Four Square Step and Floor Transfer Tests.
Safe rolling skills
Reduce injury if a fall happens.
Lasting confidence
Home exercises keep participants active after the course.
Venue requirements
- At least 120–150 sqm of clear indoor space
- Padded or sprung flooring preferred, with a non-slip surface
- Barrier-free access, with ramps or lifts
- Seating for rest breaks, accessible toilets and drinking water
E3Sports brings all equipment
Mats, crash mats, cones, steps and resistance bands — you provide the venue, we bring the rest.
Frequently asked
For interested participants
Who can join?+
Do I need any experience or special fitness to take part?+
Is it safe to practise falling?+
What language are classes conducted in?+
For organisations hosting the programme
How do we bring Rolling Good Times to our community?+
What venue and space do we need to provide?+
Do we need to provide any equipment?+
How often are sessions held, and how long is the programme?+
How many participants can join each programme?+
Bring Rolling Good Times to your community
Share your preferred venue, dates and expected number of participants, and we’ll prepare a proposal.