Static Balance Activity Example:
- Stork Stance: Stand on one leg (No shoes). Place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Hold this pose for 15 seconds and switch sides - repeat 3 times.
Dynamic Balance Activity Example:
On a flat/stable floor, stand on one leg and with the other leg ->
-> Extend Your Leg Forwards
-> Extend Your Leg Sideways
-> Extend Your Leg Backward
- When you are able to perform those easily with each leg, progress to doing this with your eyes closed.
- When you can perform the dynamic balance movements on flat ground, you can advance the difficulty by moving to an unstable surface. (Like a bosu ball)
Agility & Coordination Activity Example:
Using the Agility Ladder. The main objective of agility ladder drills are to promote a wide range of different foot and movement patterns.
CONSIDERATIONS AND CONCLUSION:
It's always important to consider:
- The person performing these movements their age, body weight, level of competition and footwear.
- Using correct technique when performing all of the proprioceptive exercises
- Performing the exercises before the regular training session, before fatigue has set in or performing after to allow your body to make those adjustments.
- Being in a safe environment and/or with a partner/coach.
Proprioception exercises are beneficial for runners of all ages, experience levels and racing abilities! It's never too late to add something to the arsenal or switch things up with your injury prevention protocol.
- Justin Horneker