What is it?
Proprioception is the sense that informs the body about the position of the muscles, is the ability to feel the relative position of the adjacents body parts. Proprioception regulates the direction and range of motion, allows automatic reactions and responses involved in the development of body image and its relationship with the space. Other functions are controlling balance, coordination of both sides of the body, maintaining the alert level of the nervous system and the influence on the emotional and behavioral development.
Is increasingly important the proprioceptive training in the football world, for prevention and injury recovery. It also produces improvements in strength, elasticity, muscle amplitude and improves the coordination of movements.
When can I train it?
For this type of practice to be effective you need to be fully rested, if we start training with a significant physical wear, our muscles will not respond efficiently to the information processed in the central nervous system (collected by proprioceptors) and therefore the training will lose efficiency and effectiveness.
Normally this session is usually done the day before or the day of the competition, but it is allowed to practice it 2-3 times during the training week. On the other hand, if we are doing proprioceptive training to recover from an injury to his role should be larger and can perform 3-4 weekly sessions.
How to train?
The training developments must follow a progression in intensity, how to get it?
– Without load: normally takes a physiotherapist and are used only in the early stages of rehabilitation from injury.
– static exercises: exercises that maintain a certain position for a while. Always on flat or stable surface.
– Limited vision: the next level of difficulty is to perform the same exercises with one eye covered and then with both.
– dynamic exercises: may include balance while another body segment move or stop an accelerated at a certain position and subsequently maintaining it for 10 seconds movement.
– Jumping: the movement now is a leap braked then hold the position.
– unstable platforms: platforms are aimed specifically at these exercises such as: the bosus, fitball or other models of unstable platforms.