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Five exercises to improve proprioception and get faster

Proprioception, often referred to as the “sixth sense,” is the body’s ability to sense its own position, movement, and spatial orientation (i.e., sensing where the ground as you take a step). For runners, developing and honing proprioceptive skills is a critical yet often overlooked aspect of training. It plays a pivotal role in enhancing performance, preventing injuries and improving overall running efficiency.

Proprioception is the foundation of co-ordinated movement. As runners, our bodies constantly adjust to varying terrains, inclines and obstacles. A heightened proprioceptive sense enables us to maintain balance and stability, adapting quickly to uneven surfaces and unexpected changes in stride. This not only reduces the risk of tripping and falling but also optimizes energy expenditure, as efficient movements translate to better running economy.

Incorporating proprioceptive exercises into a training regimen can range from simple balance drills to more advanced techniques involving unstable surfaces or dynamic movements. 

Exercises to improve proprioception

The following exercises challenge the body to adapt, enhancing neuromuscular coordination and proprioceptive feedback loops.

One-leg 3-way kick

If you’re a beginner, start by doing this exercise on a hard, flat surface. As you progress, you can do it standing on a soft riser.

Stand with your feet hip-width apart and your hands on your hips.

Stand on your left foot and lift your right foot in front of you a few inches off of the ground. Hold for 2 –3 seconds, then return to the starting position.

Follow the same steps as you lift your right leg to the side of your body and then behind you.

Do this five times, than switch sides and repeat. Do this 2-3 times on each side.

Flamingo stand

Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.

Shift your weight to your left foot and lift your right leg up with a 90-degree bend at the knee.

Hold this for 10–20 seconds, or however long you can. Repeat on the opposite leg, and do this 2–3 times per leg.

Banded triplanar toe taps

If you’re a beginner, try this move without the loop band.

Place a loop band around your ankles and stand with your feet hip-width apart.

Shift your weight to your left foot and lower into a quarter squat.

Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times on one leg, then 10 times on the other. Repeat 2-3 times.

Cone taps

As you perform this movement, engage your core and use your glutes and hamstrings to stay balanced.

Stand on one foot with your hands on your hips and a cone two feet in front of you.

Slowly bend at the hips and extend your left leg behind you as you reach forward to tap the cone. 

Lift yourself back up until you’re in the starting position. 

Repeat five times on one leg, then switch and repeat five times on the other leg. Do this 2–3 times.

Airplanes

Stand with your feet hip-width apart and your hands on your hips.

Stand on your left foot and slowly extend your right leg out behind you, lifting it into the air so you create a straight horizontal line from your head to your foot.

With your leg extended behind you, rotate your torso to the left as far as you can go without falling. Pause, then return to the centre position.

With your leg still extended behind you, rotate your torso as far to the right as you can without falling, turning your right hip toward the ceiling. Pause, then return to the centre position.

Return to standing. Repeat the sequence five times on each leg, for 2-3 sets.

(08/25/2023) Views: 1,087 ⚡AMP
by Brittany Hambleton