本體感覺訓練

1、Proprioceptive exercises training prgramme本體感覺訓練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: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 flexed at

4、 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 limb.

5、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 ground)

6、, 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 you do t

7、his).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 straight at t

8、he 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 forward a

9、nd 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 the backs

10、wing). 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 balance

11、 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 would do

12、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.Forward-bac

13、kward 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 to maintain

14、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 the previous e

15、xercise, 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 running stride)

16、. 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 coordinati

17、on 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 then repeat the same movements with your left leg (two sets of 30 reps).Toe walking. Once you have rested from your knee-extended, forward-backward le

18、g swings, walk for 20 metres high up on your toes with your toes pointing straight ahead, walk for 20 metres high up on your toes but with your toes pointing outwards, and then walk for 20 metres with your toes pointing in. When you point your toes out or in, be sure to turn your legs outward or inw

19、ard from the hips; dont try to achieve all the turning at your ankles.Rest for a moment and then repeat the straight-ahead, toes-out, and toes-in pattern of toe walking once more (20 metres for each version of toe walking).Heel walking. Walk for 20 metres on your heels with toes pointing straight ah

20、ead, walk 20 metres on your heels with toes pointing out, and then walk 20 metres with toes pointing in. As before, make sure you rotate your legs, not just your ankles, when you complete the toes-out and toes-in versions of this exercise. After a very short rest, complete this routine once more.Cro

21、ss-body leg swings. Leaning just slightly forward with your hands on a wall or other support and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its farthest point of motion. Then swing the right leg back to the ri

22、ght as far as comfortably possible, again pointing your toes up as your foot reaches its final point of movement. Repeat this overall motion 15 times with erect body posture and good balance, rest for a few seconds, and then repeat. Complete the same routine - two sets of 15 reps - with your left le

23、g as the swing leg.You should be able to complete all the movements with great coordination and excellent speed before moving on to your next challengesIt is important to note that the above routines - and the ones described in the rest of this article - should be performed after warm-up but before

24、your main training for the day is undertaken. This is because of the high degree of coordination required for the exercises; fatigue will tend to restrict coordination and make the exercises more difficult to perform with good form. Truthfully, one of the best things you can do as an athlete is to w

25、arm up, carry out the exercises, and then move right into a high-quality training session. The exercises will in effect fire up your nervous system and make the challenges of your workout easier to handle.Many athletes will become very comfortable with the above exercises and skilled at carrying the

26、m out after six workouts (three per week). Such athletes are ready to move into the week-three-and-four drills described next. However, if you feel you need more work with the above routines, dont hesitate to continue using them until you have gained mastery. You should be able to complete allthe mo

27、vements with great coordination and excellent speed before moving on to your next challenges.Weeks 3 & 4Three times per week, warm up adequately and then perform the following exercises:Advanced one-leg balances. These are just like the one-leg balances from week one, except that you should swing yo

28、ur arms back and forth vigorously, mimicking the arm action associated with running, as you stand one-footed. Complete the same number of sets and reps you used for regular one-leg balances.Maximum forward-backward leg swings with knee extended. Theres nothing major to learn here; youre simply carry

29、ing out the forward-backward leg swings with knee extended which we described previously, but there is one new wrinkle. As your leg swings forward, instead of merely shooting for a parallel-with-the-ground position for your swing leg, try to elevate the swing leg as high as possible as it moves forw

30、ard (of course, maintain good balance and coordination as you do so; do not let yourself get out of control). Think of yourself as punting a rugby ball and trying to achieve the maximum-possible follow-through.Complete two sets of 30 reps with each leg, unless your hams and/or glutes begin to compla

31、in vigorously.Tip: as before, start with little swings and gradually expand the swinging action until you are achieving maximal height with the forward foot (of course, dont start the rep count until you have accomplished max status).Toe walking. As before, but now pick up the pace.Heel walking. Use

32、 the earlier moves, but walk very quickly.One-leg squats. Stand with your left foot forward and your right foot back, with your feet roughly one shin-length apart (they should be hip-width apart from side to side). Place the toes of your right foot on a block or step which is six to eight inches hig

33、h. All of your weight should be directed through the mid-foot region of your left foot. Now, bend your left leg at the knee and lower your body until your left knee reaches an angle of about 90 degrees between the thigh and lower leg. As you carry out this squat, your right arm should swing forward.

34、 Then, return to the starting position, maintaining upright posture with your trunk and returning your right arm to your side.Complete 15 reps, rest for a moment, and then hit 15 more reps with your left leg. After another brief rest, complete two sets of 15 reps with your right foot forward and you

35、r left foot back. If you can carry these out with no problems, begin holding dumbbells in your hands as you do the squatting (eliminate the arm motion if you do this). Begin with five-pound bells and work your way up gradually and progressively.Runners poses. To do these, stand relaxed with erect bo

36、dy posture, with your feet roughly under your shoulders. Then, swing your right thigh ahead and upward until it is parallel with the floor (your leg should be flexed at the knee as you do this, so that the lower part of the leg should be pointing almost directly at the ground, ie, it should be nearl

37、y perpendicular with the ground); as you swing your thigh ahead and up, simultaneously bring your left arm forward, as you would do during a normal running stride).Hold this position for a couple of seconds, while maintaining relaxed stability and balance, and then bring your right foot back to the

38、ground and your left arm back to a relaxed position at your side (that completes one pose). Perform 14 more pose reps with your right thigh, and then switch over to the left leg for 15 poses. As you get better at doing this exercise, gradually speed up the thigh-lift movement and also elevate the th

39、igh beyond the parallel-with-the-ground position (so that the exercise eventually becomes a high-knee-lift pose).Bicycle leg swings without resistance. Stand with your weight fully supported on your left leg (you may place your right hand on a wall or other support to maintain balance). Then, flex y

40、our right hip and raise your right knee up to waist height (your right thigh should be parallel with the ground); as you do this, your right knee should be flexed to 90 degrees or more. Once your thigh is parallel to the ground, begin to extend your right knee (swing the lower part of your right leg

41、 forward, unflexing the knee) until your knee is nearly fully extended (eg, your leg is nearly straight), with your right thigh still parallel to the ground.As your right knee nears full extension, allow your right thigh to drop downwards and backwards until the entire thigh and leg are extended beh

42、ind your body (as if following through on a running stride). Your right knee should be near full extension (your leg should be straight) until it reaches the peak of the backswing. As your right hip nears full extension (eg, as you approach the end of the backswing), raise your right heel by bending

43、 your right knee; your heel should move closely towards your buttocks as you do this. As this happens, move your right knee forward until it returns to the appropriate position in front of your body, with your right thigh parallel to the ground.Repeat this entire sequence of actions in a smooth mann

44、er such that the hip and leg move though a continuous arc without stopping or pausing. Once you are able to coordinate the movement, strive to perform the swings at a cadence of at least 12 swings every ten seconds (slightly faster than one swing per second). Complete two sets of 50 reps per leg.As

45、before, do not move on to the next series of exercises (in this case the ones for weeks five and six) until you have gained great mastery of the above exertions. All exercises should be completed with speed and skill.Weeks 5 & 6Three times per week, warm up adequately and then perform the following

46、exercises:Blind advanced one-leg balances. These are just like the one-leg balances from weeks one and two, except that you must keep your eyes completely closed as you perform the routine. Closing your eyes removes the strong, balance-enhancing input from your visual system and forces your nervous

47、system to rely more heavily on your vestibular and somatosensory systems to produce balance; its a bit like forcing them to lift more weight! During week five, dont worry about pumping your arms back and forth in a running-like fashion, but - if possible - add the arm pumping during the three workou

48、ts of week six.Bicycle leg swings with resistance. Securely attach a flexible stretch cord at about knee height to a post or other object approximately three feet in front of you, and fasten the other end to your right ankle. Stand on your left foot, and carry out the bicycle leg swings with your ri

49、ght leg, as described in weeks three and four (exercise number seven). You may have to tinker a bit with your distance from the post; you should be far enough away so that the cord accelerates your swing leg as it moves forward and resists reverse motion of the leg during the backward swing. Start s

50、lowly, working on developing good, smooth form in spite of the pull and resistance provided by the stretch cord. Stay relaxed at all times, and keep your eyes focused straight ahead - not on the ground or the cycling of your leg beneath you. Perform two sets of 50 reps with your right leg and then t

51、wo sets of 50 with your left.Partial squats. Stand with your left foot directly under your left shoulder, keeping your left knee just slightly flexed and maintaining relaxed, fairly erect posture. Hold a barbell (initially with no weight attached) so that it rests on the top-back of your shoulders j

52、ust behind your neck; you may incline your upper body just slightly forward for balance. Most of your body weight should be directed through the heel to mid-portion of your left foot. Your right leg should be flexed at the knee so that the foot is not touching the ground at all - your right foot is

53、literally suspended in air (however, you may occasionally need to spot-touch the floor for balance with your trailing leg). From this position, if you were carrying out a traditional one-leg squat you would ordinarily bend your left leg at the knee and lower your body until your left knee reached an

54、 angle of about 90 degrees between the backs of your thigh and lower leg (usually at this point your thigh would be almost parallel with the ground). However, for the partial squat you should just go down about half-way - so that the angle between the back of your thigh and lower leg is just 135 deg

55、rees or so. Then, return to the starting position, maintaining upright posture with your trunk. Thats one rep! Continue in the manner described above until you have completed 10 reps (10 partial squats). Then - without resting - descend into the 11th partial squat, but instead of rising back up hold

56、 the partial-squat position (the 135-degree position) for 10 full seconds. Well call your body alignment during this 10-second period the static-hold position.After completing 10 seconds in the static-hold position, immediately - without resting - rattle off 10 more reps, maintain the static hold fo

57、r 10 seconds again, hit 10 more reps, and then hold statically for 10 more seconds.Here is a summary of the overall sequence:10 partial squats10 seconds of holding your leg and body in the down position10 partial squats10 seconds of holding10 partial squats10 seconds of holdingAfter completing this

58、series with your left leg, do the same with your right. If you can complete the entire sequence with each leg, add 10 pounds to the barbell for your subsequent workout. Keep adding 10 pounds, as long as you can complete the entire series on each leg. If you fail at any time during the sequence, cont

59、inue using the weight which caused failure until you can complete the whole run-through with each leg, and then advance the weight for the next workout.Toe skipping. This is just like toe walking, but you must skip on your toes (again with toes pointing ahead, out, and in), instead of walking.Heel s

60、kipping. In this challenging exertion, which happens to be a great shin-splint preventer, you simply skip on your heels, instead of walking on them, going 20 metres or so with toes ahead, 20 metres with toes out, and the same distance with toes in. Initially, use a very forgiving surface such as san