When you perform athletic movements, your central nervous system gets information about the muscular activity, your body posture and the range of motion of your joints through the visual, balancing and proprioceptive subsystems. Proprioception means that your body senses the position and movement of your joints. Proprioception deficits increase risk of injuries. Proprioceptive training improves your strength, muscular balance and coordination, and reduces risk of injury.
One-Leg Balance
Stand straight on your left leg with the knee slightly bent. Bend your right knee to keep the foot off the ground. Make sure that your hips remain level, and hold the balance for one minute; then switch sides. Repeat three times. To increase the difficulty of the exercise, close your eyes or stand on an uneven surface, such as a balancing pad or VersaDisc.
Toe Walking
Raise yourself on your toes. Walk 30 steps with your toes pointing straight forward. Walk another 30 steps with toes pointing outward, and 30 steps with toes pointing inward. Make sure that you rotate your legs in your hips, not in the ankles. To increase the difficulty, walk much faster.
Heel Walking
Lift your toes off the ground and walk 30 steps only on your heels, with toes pointing straight forward. Walk another 30 steps with toes pointing out, and then 30 steps with toes pointing in. Rotate your legs in your hips, not in your ankles. Increase the difficulty by walking fast.
Forward Leg Swings
Stand on your left leg and keep your right knee slightly bent. Swing your right leg forward, then backward, while maintaining balance and erect posture. Perform 30 swings, then switch sides. To increase difficulty, swing faster or close your eyes.
Sideways Leg Swings
Stand on your left leg and lean your body slightly forward. Hold onto something for better balance. Swing your right leg across your body to the left, and then to the right. Point your toes up at the furthest point of the movement on both sides. Gradually increase the range of motion. Perform 30 swings, then switch sides. Make sure to swing smoothly and maintain balance. To increase difficulty, do not hold onto anything during the swinging motion, or close your eyes, or both.
One-Leg Heel Raises
Stand on your left leg and hold onto something for better balance. Bend your right knee to keep your leg off the ground. Contract the left calf muscles and raise yourself as high on your left toes as possible, then slowly sink back to the starting position. Immediately explode to another repetition. Perform 20 repetitions and then switch sides. To increase difficulty, do not hold onto anything, hold weights in your hands or close your eyes.
One-Leg Squat
Stand on your left leg close to a pole or a doorway. Raise your right leg forward and keep it straight. Hold onto the pole hip-high for better balance, and slowly sink low. In the bottom position, squeeze your glutes and reverse the movement, exploding upward. If you are not strong enough, you can help yourself by gently pulling yourself up, holding onto the pole. Repeat 10 times, then switch sides. Perform three sets. This is a very advanced exercise, and you may need a lot of help from your arms in the beginning. As you get stronger, perform the one-leg squat without holding onto anything.
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