Noting will improve your stability and pedal stroke like riding on rollers. I suffered a few falls on my first attempt, but on my first ride afterwards, there was a noticeable difference.

I started out using a set of rollers which uses two smaller rollers on the front. The smaller rollers greatly increased resistance, and it took a fair amount of effort to pedal. Letting up on the pedals, the wheels immediately slowed, and balance became difficult. But the smaller rollers were also noisy, and when I pedaled in "squares," they made a "whir-whir-whir" sound with each pedal stroke. I began to focus pedaling in circles, and when I did it right, I got a smooth and steady "whirrrrrrrrrrr".

Balance is more difficult because although you have gyroscopic forces to help you stay upright, not being able to lean left or right very much limits your balance. My coach's advice for balance was "pedal with your butt." It is hard to describe how it works, but rather than using your hands on the bars, or leaning your body one way or the other, you balance through the seat of the bike.

A few years ago I gave a demonstration of how to use rollers at the Tokyo Bike show, and surprisingly, a hundred or so people lined up to give it a try. This was good for a few laughs, especially when I managed to fall down while trying to prevent a rider from doing so.