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1、Proprioceptive exercises training prgramme本体感觉训练In our last issue, we described in detail how proprioceptive training can improve your coordination and reduce your risk of injury during sporting activity. In this article, we provide you with a specific, simple-to-carry-out, eight-week exercise progr
2、amme which will upgrade your strength, balance, and agility and reduce your chances of getting hurt at the same time. The programme incorporates both proprioceptive and sport-specific (functional) exercises, and it can be blended very easily with your current training.Heres what to do:Weeks 1 & 2Thr
3、ee times a week, warm up adequately and then perform the following exercises:(1) One-leg balances. Stand on your left foot with relaxed, upright posture and with your right leg flexed at the knee so that the right foot is off the floor or ground. Your left, weight-bearing leg should be lightly flexe
4、d at the knee, hip, and ankle, as they would be when your left foot is on the ground during the act of running. Simply hold this position for one minute, rest for 10 to 20 seconds, and then repeat twice more. After a brief rest, complete three similar reps with your right leg as the weight-bearing l
5、imb.(2) Forward-backward leg swings with knee flexed. Rest for a moment after completing the one-leg balances, and then stand with your weight fully supported on your left leg. Begin by flexing your right hip and raising your right knee up to waist height (so that your right thigh is parallel to the
6、 ground), with your right knee flexed to approximately 90 degrees or a little more. Perform this action reasonably quickly so that your leg swings up to this top position - rather than being slowly lifted (if necessary, you may place your right hand on a wall or other support to maintain balance as
7、you do this).Continue the exercise by swinging your right leg downwards and backwards until your right leg is extended behind your body (as if following through on a running stride). Your right knee should be completely extended at the end of this backswing, eg, your right leg should be nearly strai
8、ght at the back of the swing - just as it would be after take-off during a sprint stride. Once you have reached full extension, drive your right leg forward, flexing your right knee as you do so, until your right thigh is once again in front of you and parallel with the floor or ground.Repeat this f
9、orward and backward action 30 times while gradually increasing the speed and range of motion of the movement (for those with insecure balance, it sometimes is helpful to start with baby swings in which the thigh does not reach the parallel-with-ground position, nor does full leg extension occur on t
10、he backswing). Rest briefly, and then repeat 30 more times with your right leg. Make sure you are sustaining a relaxed posture, with your upper body upright and your gaze directed ahead of you, not at your feet. You should try to achieve the same posture you would utilise during running. If you lose
11、 balance and must touch down with your right foot momentarily, relax, support body weight on your left leg again, and resume the exercise.Finally, be sure to coordinate arm activity with your leg swings. That is, as your right leg swings forward and up, your left arm should also swing ahead, as it w
12、ould do during running. As your right leg moves backward, your left arm also retreats. Try to keep the overall feeling of the exercise as close to the sensation of running as possible.Once you have completed two sets of 30 reps with your right leg, carry out the same movements with your left leg.(3)
13、 Forward-backward leg swings with knee extended. After you have completed your forward-backward leg swings with knee flexed on both legs, rest momentarily and then stand with your weight fully supported on your left leg (once again, you may initially place your right hand on a wall or other support
14、to maintain balance). Begin the exercise by flexing your right hip and raising your right knee up to waist height (with right thigh parallel to the ground), but this time extend the lower part of your leg so that your right knee is near fully extended (you will be almost straight-legged). As with th
15、e previous exercise, perform this action reasonably quickly so that your leg swings up to this top position rather than being slowly lifted.Continue the exertion by swinging your right leg downwards and backwards until right hip and leg are extended behind your body (as if following through on a run
16、ning stride). Your right knee should remain nearly fully extended throughout the entire movement, eg, your leg remains straight at all times. Once again, coordinate leg and arm activity (as right leg moves forward, left arm does also, and so on).Repeat this back-and-forth action 30 times with as much coordination as you can muster while gradually increasing the speed and range of motion of the movements. Rest, carry out one more set with your right leg, and
