Jumpsole with Proprioceptors Workout
Level 1
Proprioception is the sense of bodily movement and position in space. This is achieved because the spindle stretch receptors in skeletal muscles respond to both the magnitude of muscle stretch and the rate at which the stretch occurs. Mechanoreceptors in the joints, tendons, ligaments, and skin also play a role in proprioception.
Sense of effort refers to an awareness of the amount of muscle contraction being exerted in a given situation. For this awareness, we rely on information in pathways that descend to the motor neurons from the parts of the brain controlling motor behavior. Collateral branches from these descending pathways synapse with parts of the brain involved in sensory function, which simultaneously leads to an awareness that one is exerting muscular effort.
People with a strong proprioceptive "sense" have good balance and coordination. They appear very controlled and at ease, even with difficult physical tasks. Here are some exercises to "stimulate" your proprioceptive sense:
This is a great ankle rehab workout. Have your player hold onto your shoulder or something stationary for stability while doing this workout until the ankle is stronger. Be sure to warm-up as usual.
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Drill |
Description |
Reps |
Sets |
| |
Level 1 |
|
|
|
| 1 |
Stand on 2 feet |
Try not to wobble |
30 sec. |
2 |
| 2 |
Stand on 1 foot |
Try not to wobble |
30 sec. |
2 |
| 3 |
Front Back |
Heel to toe movement on one foot. |
30 sec. |
2 |
| 4 |
Side to Side |
Rock side to side with weight on one foot, use support from coach or wall. |
30 sec. |
2 |
| 5 |
Rotations |
Rotate counter clockwise with weight on one foot, use support from coach or wall. Can also do half circles. |
30 sec. |
2 |
| 6 |
Lunges |
Front/45 side/90 side/ Walk - - Back straight, step out and hold for a few seconds and then back to standing. Walk without standing up on leg movement. Stay low. Knee’s at a 90, trail leg near the floor. |
5 ea. |
1 |
| 7 |
Tight Rope |
Do this drill very slow. Walk a straight line the length of the floor, then a curved line. Next set do with eyes closed, use coach. |
Gym
Floor |
2 |
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