Proprioception | Speed | Footwork | Balance | Agility | Reflexes and Hand-Eye Coordination


Proprioception:
Proprioception is the complex neuromuscular feedback system that most people are unaware of. It is the sense that tells our bodies where they are in position, space and time. This is how we can close are eyes and touch are nose with the tip of our finger or step to the left without toppling over to that side. We have tiny little nerve endings that fire and cause muscle activity with every movement we make. It works with our eyes and creates stability with our movements. Propriocepters are altered with injury and the aging process. A typical scenario is an older person falling. They fall because their feet behave like they are uneven ground. Their body was misfiring and lost balance even though the ground was level. Injuries do the same thing. We often see this with ankle and knee injuries. The ankle will turn in with a step or the knee will just give way. This occurs because the internal check system is damaged. Stabilizers never kicked in and the body was unable to correct the momentum.

Propriocepters play a huge part in athletics. They help us land, shift, pivot and brace. Most of this takes place without us being aware of it, but that doesn't mean that it doesn't require energy. Our muscles will utilize our energy stores and oxygen, with or without our physical exertion. Muscles have to fire to help us stand on one foot between strides, jump, throw and catch. Muscles have to fire to stop an action, such as making sure a kick doesn't make us flip or a pitch pulling to the ground on the follow through. The more energy we require to stabilize, the less we have to utilize for power, speed and stamina. Retraining the body to stabilize with a lower degree of energy expenditure, the more resources we have for acceleration. Quite simply, if you can do the same actions and use less muscle activity to do so, you can use those sources for where they count. Propriocepter retraining can enhance any sport as balance and stabilization are key components no matter what activity you partake. It also plays a significant role in injury prevention. Retraining propriocepters can help both old injuries and fine tune the body to help avoid future injuries. Proprioception will always be a tough concept to put into words or convey its importance unless you experience first hand how they impact our lives. Once you see first hand the difference between a fine tuned system and an unstable one it will amaze you. Unlocking the door to excellence only requires the right key.

Speed:
Speed is important in most sports and many people feel it is something that can’t be changed. That misconception couldn’t be further from the truth. Just like a mild adjustment in the engine of a race car can change the performance of the vehicle, mild adjustments can be made in the body to accomplish the same goal. Speed is dependent on muscle activity, balance, stability and energy expenditure. Specific training to enhance muscle fiber activity can help improve both forward translation speeds as well as lateral speed that is essential is so many competitive sports.

Footwork:
Most sports can be influenced by the action of the feet. The ability to react can mean the difference of making the play or watching it blow right past you. Boxers are some of the most conditioned athletes in the world and they demonstrate the importance of good footwork in athletics. Improving footwork usually has an influence on overall athletic performance.

Balance:
Balance affects our athletic performance in many regards. Stability is essential to utilize our full power potential. A certain amount of strength is required to maintain balance and center of gravity and the rest is utilized for power. The greater the strength requirement used to maintain balance, the less we have available for performing specific activities. Balance is also a key component in injury prevention. The more an athlete is able to control their body movement the lower the chance of injury in most cases.

Agility:
Agility is defined as the body’s ability to react and change position. Most sports are not stationary and the body has to be able to break away or defensively react on the spot. Improving agility can enhance both offensive and defensive performance is most sports.

Reflexes and Hand-Eye Coordination:
Reflexes and hand-eye coordination are key elements in sports like baseball, tennis, hockey, soccer, basketball, lacrosse and football. Mind and body have to work together like an instantaneous machine to perform with speed and precision. Catlike reactions provide an undisputed advantage in most athletic events.